Weightlifting Speed & Strength Development
Every 90 seconds for 12:00:
2 hang cleans, climbing
Ascending load. Cleans may be power, power+f-squat, or squat.
Monostructural/Weightlifting, Mid-Duration Intervals
8RFT, in teams of 2
10 front squats
16 single-arm Russian KBS
Execution: Teammates take turns completing full rounds.
F-squats: SC=50-65% 1RM, RX=135/95, RX+= 175/110
After-Hour Balance & Midline Accessory Exercise
Strength: Single-arm DB bench presses, 4 x 8-10 for each arm.
Midline: Reverse hypers, 4 x 12-20 with medium-heavy load.
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: Check 7-01-16 workout notes/results; check 50-65% max f-squat; get a jump rope.