Monday’s Workout: 2-10-20

Strength Work

Olympic lifting or Strength option:

Step 1:  Choose one of the following movements to complete in the strength portion of class:

Power Snatch

Squat snatch

Back Squat

Step 2: Complete the following rep scheme:

Minute 1: 3 reps @ 70% of

Minute 2: 2 reps @ 75% of

Minute 3: 1 rep @ 80% of

Minute 4 rest

Minute 5: 3 reps @ 75%

Minute 6: 2 reps @ 80%

Minute 7: 1 rep @ 85%

Minute 8: rest

Minute 9: 3 reps @ 80%

Minute 10: 2 reps @ 85%

Minute 11: 1 rep @ 90%

Green Strength Option:

Step 1: Choose the goblet squat to complete in the strength portion of class:

Step 2: Complete the following rep scheme

Minute 1: 6 reps with a lighter bell

Minute 2: 4 reps with a moderate bell

Minute 3: 2 reps with a heavier bell

Minute 4 rest

Minute 5: 6 reps with the moderate bell

Minute 6: 4 reps with the heavier bell

Minute 7: 2 reps with an even heavier bell

Minute 8: rest

Minute 9: 6 reps with the heavier bell

Minute 10: 4 reps with the even heavier bell

Minute 11: 2 reps with the heaviest bell!

Conditioning: “Pete Rose”

Black or RX: 5 rounds for time of:

5 Power snatches 95#/65

10 Toes to bar

15 Box Jumps 24”/20

Green or Scaled: 5 rounds for time of:

5 Jumping Slam Balls 20#/15

10 Hanging knee raises / hanging straight leg raises / PUBAMS

15 Step ups 20”/16 (total)

Blue or RX+: 5 rounds for time of:

5 Power Snatches 115#/80

10 Toes to bar

15 Box Jumps 30”/24

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