Thursday’s Workout: 1-31-19

Strength Work:

First, Pick one of the following:

Black: Deadlift

Green: Deadlift

Blue: Squat or power snatch

 

Then complete the following waves:

Black or Blue:

Wave 1

3 reps @ 75%

2 reps @ 80%

1 rep @ 85%

Wave 2

3 reps @ 80%

2 reps @ 85%

1 rep @ 90%

Wave 3

3 reps @ 82%

2 reps @ 88%

1 rep @ 92%

Green: follow the scheme below if you are new to the deadlift. Weight will stay constant, while reps go up!

Wave 1:

6 reps @ a light load

4 reps @ a moderate load

2 reps @ a heavier load

Wave 2:

8 reps

6 reps

4 reps

Wave 3:

10 reps

8 reps

6 rep

 

Conditioning: “Cement Shoes”

Black or RX:  3 Rounds for time of:

12 Deadlifts 185#/135

24 Wall balls 20#/14

Green or Scaled: 3 Rounds for time of:

12 Lighter deadlifts 135#/95

24 Air Squats

Blue or RX+:  3 Rounds for time of:

12 Deadlifts 225#/155

18 Wall balls 30#/20

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