Friday’s Workout: 12-5-19

Strength:

Strength Option: Paused Deadlift!

Work up to a heavy set of 3 reps with a 2 second pause just off the ground on each rep. The rest of the rep should be a normal deadlift. Your set of 3 should be around 75-80% of your deadlift 1 RM. Then take 65% of your deadlift 1RM and complete 3 sets of 5 deadlifts with a 2 second pause just off the ground on each rep.

Olympic Lifting Option: Paused power or squat clean.

Work up to a heavy double with a 3 second pause with the bar just off the ground. Your heavy double should be 85-90% of your power or squat clean 1 RM. Then complete 3 sets of 3 reps @ 65% of  your power or squat clean 1 RM with a 3 second pause just off the ground

Green Option: Paused deadift

Work up to a heavy set of 5 reps with a 2 second pause just off the ground. Then go down in weight and complete 3 sets of 5 deadlifts with a 2 second pause just off the ground on each rep.

Conditioning: “ Downtown Julie Brown”

Black or Rx:  Partner workout! One person works, while one person rests:

From 0- 3 minutes, complete as many Thrusters 75#/55 as possible

From 3-6 minutes, complete as many double unders as possible

From 6-9 minutes, complete as many calories on the rower as possible

Green or Scaled: Partner workout! One person works, while one person rests:

From 0- 3 minutes, complete as many bucket tosses 20#/15 as possible

From 3-6 minutes, complete as many Single unders as possible

From 6-9 minutes, complete as many calories on the rower as possible

Blue or Rx+: Partner workout! One person works, while one person rests:

From 0- 3 minutes, complete as many Thrusters 95#/65 as possible

From 3-6 minutes, complete as many double unders as possible

From 6-9 minutes, complete as many calories on the Air-bike as possible

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