Monday’s Workout: 2-25-19

Strength Work

Olympic lifting or Strength option:

Step 1:  Choose one of the following movement to complete the strength portion:

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 one of the following movements to complete the strength portion:

Goblet squat

Kettlebell squat clean

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: “An Old Fashion”

Black or RX: Complete 3 rounds for max reps of:

1 Minute of Wall balls 20#/14

1 Minute of Power snatches 75#/55

1 Minute of Push ups

Green or Scaled: Complete 3 rounds for max reps of:

1 Minute of Air squats

1 Minute of Kettlebell swings 70#/53

1 Minute of Assisted push ups

Blue or RX+: Complete 3 rounds for max reps of:

1 Minute of Wall balls 30#/20

1 Minute of Power snatches 95#/65

1 Minute of Handstand push ups

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