Monday’s Workout: 5-14-18

Power Development:

Black: Paused Squat or power snatches: 5 sets of 2 reps. Pause just off the ground for 2 seconds, then complete the lift.  Start at 60% of 1 RM and work up if you are willing/able.

Strength: Pause back squat: Complete 4 sets of 5 reps. Pause for an honest 3 seconds at the bottom

Start with 60% of 1RM. Work up with each set if you feel you can.

-or- Pause Goblet squat: 4 sets of 5 reps. Pause for an honest 3 seconds at the bottom. Use a moderate to heavy load KB

Blue: Work up to a heavy single in the squat snatch

then, drop down to 70% of that heavy single and perform 3 sets of 3 reps.

 

Conditioning:

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

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