Friday’s Workout: 7-13-18

Strength: 

Strength option: RDL’s: Complete 5 sets of 6 reps. Add a small amount on weight onto last week’s effort. Start 55% of 1 RM deadlift and work up in weight if you can.

Olympic Lifting Option: Paused power or squat cleans at the knee. Pause for an honest 2 seconds. Add a small amount on weight onto last week’s effort. Complete 5 sets of 2 reps. Start at 75% of 1 RM and work up in weight if you can.

Green option: Conventional Deadlift. Add a small amount on weight onto last week’s effort. 5 sets of 6 reps. Use a moderate weight for all sets.

 

Conditioning: “Linchpin”  

Black or RX: 3 rounds of:

5 Chest to bar pull ups

10 Squat cleans 95#/65

20 Box jumps 24”/20

 

Green or Scaled: 3 rounds of:

5 Assisted Pull ups

10 KB squat cleans 70#/53

20 box jumps 24”/20

 

Blue or RX+: 3 rounds of:

5 Ring Muscle ups

10 Squat cleans 135#/95

20 Box jumps 24”/20

Leave a Reply

Your email address will not be published. Required fields are marked *