Friday’s Workout: 6-15-18

Power Development – Choose one of the following options: (add 5lbs onto your sets from last week)

Strength: Deadlift

6 @ 75%

4 @ 80%

2 @ 85%

6 @ 80%

4 @ 85%

2 @ 90%

 

Olympic lifting: Power or squat clean

3 @ 75%

2 @ 80%

1 @ 85%

3 @ 80%

2 @ 85%

1 @ 90%

 

Green Strength: Deadlift: add in an RKC plank for 20 seconds in between each set

9 with a light weight

6 with a moderate weight

3 with a heavy weight

9 with a light weight

6 with a moderate weight

3 with a heavy weight

 

 

Conditioning: “Cobra hood”

Black or RX:

4 rounds of:

15 Wall balls 20#/14

15 Power cleans 95#/65

 

Green or Scaled:

4 rounds of:

15 Air Squats

15 KB swings 70#/53

 

Blue or RX+:

4 rounds of:

10 Wall balls 30#/20

10 Power cleans 135#/95

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