Monday’s Workout: 3-11-19

Olympic lifting or Strength options (pick one):

Strength option: Front Squat

Complete the following rep scheme:

3 sets of 4 reps @ 80% of 1 RM

1 set of 8 @ 70% of 1 RM

1 set of 12 @ 60% of 1 RM

Olympic Lifts: Choose power or squat snatches

Complete the following rep scheme:

3 sets of 2 reps @ 80% of 1 RM

1 set of 4 reps @ 70% of 1 RM

1 set of 6 reps @ 60% of 1 RM

Green: Goblet Squat

Complete the following rep scheme:

3 sets of 6 reps with a heavy kettlebell

1 set of 8 @ with a moderate weight kettlebell

1 set of 12 @ with a lighter kettlebell

Conditioning: “PB+J”

Complete the following descending ladder:

Black or RX: 9-1 of:

Kipping pull ups

Thrusters 75#/55

Green or scaled:  9-1 of:

Assisted pull ups (6-5-4-3-2-1-1-1-1)

Kettlebell Squat cleans 70#/53 or Air squats

Blue or RX+: 9-1 of:

Chest to bar pull ups

Thrusters 95#/65 

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