Friday’s Workout: 12-8-17

Power Development:

Black: Work up to a heavy complex of:

Clean, 2 front squats, jerk

Then, take 80% of that complex and perform 2 additional complexes. Rest as needed in between each complex.

Green: Deadlift

Complete a heavy set of 5 reps.

Then, complete 3 sets of 10 with a moderate weight

Blue: Deadlift

Work up to a heavy double

Then, take 75-80% of that double and perform 2 sets of 6 reps

 

Conditioning:

Black or Rx: 3 rounds of:

20 Box jump overs 24”/20

20 Kettlebell Swings 70#/53

 

Green or Scaled: 3 rounds of:

20 Step up overs 20”/16

20 Kettlebell swings 53#/35

 

Blue or Rx+: 3 rounds of:

20 Box jump overs 24”/20

20 Overhead Kettlebell Swings 70#/53

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