Monday’s Workout: 10-29-18

Strength:

Work through your Performance Template 

 

Strength: Back Squat:

Set 1: 8 reps @ 75% of 1 RM

Set 2: 6 reps @ 80% of 1 RM

Set 3: 4 reps @ 85% of 1 RM

Set 4: 2 reps @ 90% of 1 RM

Rest as needed in between sets

 

Green: Goblet Squat

Set 1: 14 reps

Set 2: 12 reps

Set 3: 10 reps

Set 4: 8 reps

Rest as needed in between sets

 

Conditioning: Sprints on the Air-bike

Set 1: 25 calories sprint

Set 2: 20 calorie sprint

Set 3: 15 calorie sprint

Set 4: 10 calorie sprint

Rest as needed in-between sets

 

Conditioning: “Snake Juice”

 

Black or RX: 21-15-9 of:

Squat Snatches 75#/95

Burpees

Immediately run 400 meters after finishing everything above

 

Green or Scaled: 21-15-9 of

Power Snatches 75#/55 or bucket tosses 20#/15

Squat thrusts

Immediately row 400 meters after finishing everything above

 

Blue or RX+: 21-15-9 of:

Squat Snatches 95#/65

Burpees

Immediately complete Air-bike 25 calories after finishing everything above

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