Dec. 17-23, 2018

1) Long Conditioning

Complete a conditioning workout that takes more than 20:00

2) Medium Conditioning

Complete a conditioning workout that takes between 10:00 and 20:00

3) Short Conditioning

Complete a conditioning workout that takes between 4:00 and 10:00

4) Lower Body Strength

Complete a workout that focuses on lower body strength/muscle endurance.

Possible Movements:

Possible Workouts:

10 x 1 every 1:00; Start at 85% and work up
7 x 2 every 1:30; Start at 82.5% and work up
5 x 3 every 2:00; Start at 80% and work up
5 x 5 every 2:00; Start at 70% and work up
4 x 8 every 2:30; Start at 65% and work up
3 x 10 every 3:00 Start at 60% and work up
Tabata – 8 Rounds of 20 seconds on, 10 seconds off
“Death by weight” – start at a percentage of 1 RM and add 5 to 10 pounds every 1:00, 1:30, or 2:00
“Death by reps” – use a percentage of 1 RM and complete 1 rep in minute 1, 2 reps in minute 2, 3 reps in minute 3, and continue until unable to complete work with good form in allotted time.

5) Olympic Lifting

Complete a workout that focuses on olympic lifting strength/technique.

Possible Movements:

Snatch; Hang Snatch; High Hang Snatch; Power Snatch; Hang Power Snatch; High Hang Power Snatch; Snatch Balance; Snatch High Pulls; Snatch Pulls
Clean and Jerk; Hang Clean and Jerk; High Hang Clean and Jerk; Power Clean and Push Jerk
Clean; Hang Clean; High Hang Clean; Power Clean; Hang Power Clean; High Hang Power Clean
Split Jerk; Push Jerk; Squat Jerk

Possible Workouts:

10 x 1 every 1:00; Start at 75% and work up
7 x 1 every 1:30; Start at 80% and work up
6 x 2 every 1:45; Start at 75% and work up
5 x 3 every 2:00; Start at 70% and work up
Tabata – 8 Rounds of 20 seconds on, 10 seconds off
“Death by weight” – start at a percentage of 1 RM and add 5 to 10 pounds every 1:00, 1:30, or 2:00
“Death by reps” – use a percentage of 1 RM and complete 1 rep in minute 1, 2 reps in minute 2, 3 reps in minute 3, and continue until unable to complete work with good form in allotted time.