Friday’s Workout: 10-12-18

Strength:

Performance Challenge: Work on your template!

Black or RX: Power Clean or squat clean  – add a small amount of weight to each set from last week.

4 reps @ 75% of 1 RM

3 reps @ 80% of 1 RM

2 reps @ 85% of 1 RM

1 reps @ 90% of 1 RM

2 sets of 3 reps @ 75% of 1 RM

 

Green: Kettlebell swings: use a 53#/35 and make each rep explosive! Try to complete five more reps in your AMRAP set from last week!

40 reps

30 reps

20 reps

10 reps

AMRAP!

 

Conditioning:

Black or RX:

Buy in: 50 double unders

Then, 9-7-5 of:

Squat Snatches 115#/75

Burpee box jumps 24”/20

Buy out: 50 double unders

 

Green or scaled:

Buy in: 150 single unders

Then, 9-7-5 of:

Power snatches 95#/65 or Bucket tosses x 2 20#/15

Squat thrust step up overs  24”/20

Buy out: 150 single unders

 

Blue or RX+:

Buy in: 50 double unders

Then, 9-7-5 of:

Squat Snatches 135#/95

Burpee box jumps 30”/24

Buy out: 50 double unders

Leave a Reply

Your email address will not be published.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