Monday’s Workout: 10-2-17

Strength:

Black:  Back Squat

7 reps @ 75% of 1 RM

5 reps @ 80% of 1 RM

3 reps @ 85% of 1 Rm

1 rep @ 90% of 1 RM

AMRAP @ 75% of 1 RM

 

Green: Goblet Squat

12 reps with a moderate weight

10 reps with a small amount of weight added

8 reps with a small amount of weight added

6 reps with a small amount of weight added

AMRAP with the weight you used in the first set

 

Conditioning:

Black or RX: 4 rounds for time of:

10 Front Squats 95#/65

5 Dumbbell Snatches on each arm 50#/35

10 Box jumps 24”/20

 

Green or Scaled: 4 rounds for time of:

10 Goblet Squats 70#/50

15 Kettlebell swings 70#/53

10 Step ups

 

Blue or RX+: 4 rounds for time of:

10 Front Squats 135#/95

5 Dumbbell Snatches on each arm 70#/50

10 Box jumps 30”/24

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