Monday’s Workout: 6-11-18

Power Development – Choose one of the following options: (add 5lbs onto your sets from last week)

Strength: Front Squat:

6 @ 75%

4 @ 80%

2 @ 85%

6 @ 80%

4 @ 85%

2 @ 90%

 

Olympic lifting: Power or squat snatch

3 @ 75%

2 @ 80%

1 @ 85%

3 @ 80%

2 @ 85%

1 @ 90%

 

Green Strength: Goblet Squat: add in an RKC plank for 20 seconds in between each set

9 with a light bell

6 with a moderate weight bell

3 with a heavy bell

9 with a light bell

6 with a moderate weight bell

3 with a heavy bell

 

Conditioning:

Black or RX: “Monty Burns”

3 rounds of:

10 Power snatches 75#/55

50 double unders

 

Green or Scaled: 3 rounds of:

10 Slam Balls 20#/15

150 single unders

 

Blue or RX+: 3 rounds of:

10 Power snatches 115#/75

50 Double unders

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