Workout for 6/14/2017

Monostructural/Gymnastics Conditioning, Long-Duration

“Rope Burn”
12 rounds:
 Row: 1:00 at specific pace
 Rope climbs: 1:00 for max reps
Rounds 1-4: 22 strokes/minute
Rounds 5-8: 26 strokes/minute
Rounds 8-12: 30 strokes/minute

Weightlifting Strength Development Progressive Series- Week 8 of 12

Back or Front Squat:
 Set 1: 5 x 40%
 Set 2: 5 x 50%
 Set 3: 5 x 60%
Rest as needed between sets. Stay within percentage; don’t go over.

After-Hour Accessory Strength & Power Exercise

Power: Work up to a few high-height box jumps
Strength: Practice climbing the pegboard.

Accessory exercise, record workout results in Sugar WOD, clean/return equipment. 

Check 40/50/60% squat max; wear leg protection for the rope climbs.