Friday’s Workout: 10-4-19

Strength:

Strength Option: Deadlift

5 reps @ 75% of 1 RM

4 reps @ 80% of 1 RM

3 reps @ 85% of 1 RM

2 reps @ 90% of 1 RM

AMRAP @ 60% of 1 RM

Olympic Lifting Option: power clean or squat clean

4 reps @ 75% of 1 RM

3 reps @ 80% of 1 RM

2 reps @ 85% of 1 RM

1 rep @ 90% of 1 RM

5 reps @ 60% of 1 Rm

Green:  Deadlift:5 sets of 10 reps on each arm with a moderate weight

Conditioning: “Spicy Apple Cider”

Black or RX:  Complete the following for time:

200 meter run

20 Thrusters 75#/55

400 meter run

15 Thrusters 75#/55

800 meter run

10 Thrusters 75#/55

Green or scaled: Complete the following for time:

200 meter row or 10 cals on the Air-bike  

20 KB squat thrusts 70#/53

400 meter row or 20 cals on the Air-bike

15 KB squat thrusts 70#/53

800 meter row or 40 cals on the Air-bike

10 KB squat thrusts 70#/53

Blue or RX+: Complete the following for time:

200 meter run

20 Thrusters 95#/65

400 meter run

15 Thrusters 95#/65

800 meter run

10 Thrusters 95#/65

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