Monday’s Workout: 10-7-19

Strength:

Black: Back Squat  – strive to get 1 more rep than last week on the AMRAP set!

5 reps @ 75% of 1 RM

4 reps @ 80% of 1 RM

3 reps @ 85% of 1 RM

2 reps @ 90% of 1 RM

AMRAP @ 60% of 1 RM

Olympic lifting Option: Power or squat snatch

4 reps @ 75% of 1 RM

3 reps @ 80% of 1RM

2 reps @ 85% of 1 RM

1 reps @ 90% of 1 RM

5 reps @ 60% of 1 RM

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

Conditioning: “Fingerless Gloves”

Black or Rx: 5 rounds of:

1 Sled Push down and back 135#/90

7 Power cleans 115#/80

14 Push ups

Green or Scaled: 5 rounds of:

1 Sled push down and back 90#/45

14 Slam balls 20#/15

10 Push ups

Blue or Rx+:  5 rounds of:

1 Sled push down and back 180#/135

7 Power cleans 135#/95

7 Handstand push ups

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