Friday’s Workout: 10-26-18

Strength:

Performance Challenge: Work on your template!

Strength Option: Every minute, on the minute for 11 minutes, complete 2 deadlifts. Start at 80% of 1 RM. Add weight if you feel you can.

Olympic Lifting option: Clean complex: 1 clean high pull, 1 power or squat clean, 1 Front Squat. Complete 5 rounds of this complex with 1-2 minutes of rest in between each round. Start at 75% of 1 RM clean and add weight if you feel you can

Green: Every minute, on the minute for 11 minutes, complete 10 kettlebell swings 70#/53.

 

Conditioning:   “Jessie & the Rippers” 

Black or Rx: Complete the following for time:

10 Power snatches 95#/65

15 Toes to bar

20 Goblet step ups 53#/35 (20”/16) (total)

100 Double-unders

20 Goblet step ups 53#/35 (20”/16) (total)

15 Toes to bar

10 Power Snatches 95#/65

 

Green or Scaled: Complete the following for time:

10 Bucket Tosses 20#/15

15 Hanging knee raises / hanging straight leg raises / PUBAMS

20 Bodyweight step ups (20”/16) (total)

200 Single unders

20 Bodyweight step ups (20”/16) (total)

20 Hanging knee raises / hanging straight leg raises / PUBAMS

10 Bucket Tosses 20#/15

 

Blue or Rx+: Complete the following for time:

10 Power snatches 115#/75

15 Toes to bar

20 Goblet step ups 70#/53 (20”/16)

100 Double-unders

20 Goblet step ups 70#/53 (20”/16)

15 Toes to bar

10 Power Snatches 115#/75

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