Monday’s Workout: 10-1-18

Strength:

Black:

Strength Option: Back Squat

12 reps @ 60% of 1 RM

10 reps @ 65% of 1 RM

8 reps @ 70% of 1 RM

6 reps @ 75% of 1 RM

AMRAP @ 60% of 1 RM

 

Olympic Lifting Option: Power or squat snatch

9 reps at 60% of 1 RM

6 reps at 70% of 1 RM

3 reps at 80% of 1 RM

1 rep at 90% 1 RM

Green: Goblet Squat:5 sets of 10 reps with a moderate weight

 

Performance Challenge Testing: Find a 1 rep max for either:

Back Squat

Front Squat

Deadlift

 

 

Conditioning:

Black or RX: 7 minute AMRAP of:

3 Power Clean and Jerks 95#/65

3 bar over burpees

6

6

9

9

etc

 

Green or Scaled: 7 minute AMRAP of:

3 Slam Balls 20#/15

3 Squat thrusts

6

6

9

9

etc

 

Blue or RX+: 7 minute AMRAP of:

3 Power Clean and Jerks 135#/95

3 Bar over burpees

6

6

9

9

etc

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