Monday’s Workout: 5-13-19

Strength Options:

Strength: Back Squat: Complete 1 set of 3 reps @ 85- 87% of 1 RM. Then complete 1 set of 2 reps with the same weight.

Then complete 3 sets of 3 paused squats. Pause for 3 seconds at the bottom of each squat. Use 60-65% of 1 RM for these sets.

Olympic Lifting Option: Power or squat snatch: Complete 1 set of 3 reps @ 85-87% of 1 RM Then complete 1 set of 2 reps with the same weight.

Then complete 3 sets of 2 eccentric power or squat snatches. Start at the top and take 6 seconds to lower the bar to the ground. Then immediately perform a snatch.  Use 60-65% of 1 RM for these sets.

Green option: Goblet Squats: Complete 1 set of 5 reps with a heavy weight. Then complete 1 set of 3 reps with the same weight.

Then complete 3 sets of 4 pause goblet squats. Pause for 3 seconds at the bottom of each squat. Use a moderately heavy weight for these sets.

Conditioning: “Murphy’s Law”

Black or RX:

Run 400 meters

Then, for 8 minutes, complete as many rounds and reps at possible of:

5 Pull ups

10 Push ups

15 Air squats

Once you complete the 8 minute AMRAP, run 400 meters

Green or Scaled:

Row 400 meters

Then, for 8 minutes, complete as many rounds and reps at possible of:

5 Assisted pull ups

10 Assisted push ups

15 Air squats

Once you complete the 8 minute AMRAP, row 400 meters

Leave a Reply

Your email address will not be published. Required fields are marked *