Strength option: RDL’s: Complete 5 sets of 6 reps. 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. Complete 5 sets of 2 reps. Start at 75% of 1 RM and work up in weight if you can.

Green option: Conventional Deadlift. 5 sets of 6 reps. Use a moderate weight for all sets.

 

Conditioning:  “Popeye Arms”

Black or RX: In 12 minutes, complete as many rounds and reps of the following:

40 double unders

20 wall balls 20#/14

10 push ups

 

Green or Scaled: In 12 minutes, complete as many rounds and reps of the following:

120 single unders

20 Air Squats

10 Assisted Push ups

 

Blue or RX+: In 12 minutes, complete as many rounds and reps of the following:

40 double unders

20 Wall balls 30#/20

10 Handstand Push ups

Leave a Reply

Your email address will not be published.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