Thursday’s Workout: 11-1-18

Strength:

Work through your Performance Template 

 

Black: Deadlift:

Set 1: 8 reps @ 75% of 1 RM

Set 2: 6 reps @ 80% of 1 RM

Set 3: 4 reps @ 85% of 1 RM

Set 4: 2 reps @ 90% of 1 RM

Rest as needed in between sets

 

Green: Deadlift

Set 1: 14 reps

Set 2: 12 reps

Set 3: 10 reps

Set 4: 8 reps

Rest as needed in between sets

 

Conditioning: Burpee sprints!

Set 1: 20 reps

Set 2: 15 reps

Set 3: 10 reps

Set 4: 5 reps

Rest as needed in-between sets (1-2 minutes)

 

Conditioning: “Detective Elliot Stabler”  

For 9 minutes, climb up the following ladder as far as possible:

 

Black or RX:

1 Strict Pull up

1 Squat clean thruster 95#/65

10 Double unders

 

2 Strict Pull ups

2 Squat clean thrusters 95#/65

20 Double unders

Continue to add 1 rep to the pull ups and thrusters and 10 double unders to each round

 

Green or Scaled:

1 Assisted pull up

1 Goblet squat 70#/53

20 Single unders

 

2 Assisted pull ups

2 Goblet squats 70#/53

40 Single unders

Continue to add 1 rep to the pull ups and goblet squats and 20 single unders to each round

 

Blue or RX+:

1 Bar Muscle Up

1 Squat clean thruster 135#/95

10 Double unders

 

2  Bar Muscle Ups

2 Squat clean thrusters135#/95

20 Double unders

Continue to add 1 rep to the muscle ups and thrusters and 10 double unders to each round

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