Friday’s Workout: 15-18-18

Power Development

Black: Paused squat or power clean and jerk: 5 sets of 2 reps. Pause just off the ground for 2 seconds, then complete the lift.  Start at 60% of 1 RM and work up if you are willing/able.

Strength Option: Snatch grip deadlifts 4 sets of 6 reps.

Start with 55% of 1RM deadlift. Work up with each set if you feel you can.

-or-  Conventional Deadlift: 4 sets of 6 reps. Use a light to moderate weight and make the reps explosive!

Blue: Work up to a heavy single in the squat clean and jerk.

then, drop down to 70% of that heavy single and perform 3 sets of 3 reps.

 

Conditioning:

Black or RX:   5 rounds for time of:

5 One arm dumbbell thrusters on each arm 50#/35

10 Burpee box jump overs 24”/20

Green or Scaled: 5 rounds for time of:

5 One arm dumbbell squats 35#/20

10 Squat thrust step overs 20”/16

Blue or RX+:  5 rounds for time of:

5 One arm dumbbell thrusters on each arm 70#/50

10 Burpee box jump overs 30”/24

Leave a Reply

Your email address will not be published. Required fields are marked *