Monday’s Workout: 12-2-19

Strength:

Strength Option: Paused Back Squat!

Work up to a heavy set of 3 reps in the paused back squat. Your set of 3 should be around 75-80% of your back squat 1 RM. Then complete 3 sets of 5 paused back squats at 65% of your 1 RM back squat

All reps should have a solid 3 second pause at the bottom.

Olympic Lifting Option: Paused power or squat snatch.

Work up to a heavy double with a 3 second pause with the bar just off the ground. Your heavy double should be 85-90% of 1 RM. Then complete 3 sets of 3 reps @ 65% of 1 RM with a 3 second pause just off the ground

Green Option: Paused goblet squat.

Work up to a heavy set of 5 reps in the paused goblet squat. Then go down one or two kettlebell sizes and complete 3 sets of 5 paused goblet squats.

All reps should have a solid 3 second pause at the bottom

Conditioning: “Snap Bracelet”

Black or RX: Complete the following pyramid from 1 to 7 then back to 1 of:  

Squat Cleans 95#/65 

Burpees

Green or Scaled: Complete the following pyramid from 1 to 7 then back to 1 of:  

KB squat cleans 70#/53

Squat thrusts

Blue or RX+: Complete the following pyramid from 1 to 7 then back to 1 of:  

Squat Cleans 115#/80

Burpees

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