Thursday’s Workout 2-14-19

Strength Work

Olympic lifting option: Tempo power or squat snatches.

Start the rep in the top position of a snatch grip deadlift. Take 3-4 seconds to lower the bar to just above the ground. Pause for 3-4 seconds, then execute the lift.

Complete 5 sets of 1 rep. start your work sets at 60% of 1 RM and build to a heavy single.

Black Strength Option: Tempo Deadlifts: Complete a 3-4 second pause just off the ground, then complete the concentric portion of the  rep at regular speed. Take 3-4 seconds to lower the bar back to the ground.

Complete 5 sets of 3 reps. Start around 55-60% of 1 RM

Green Strength Option: Tempo deadlifts: Complete a 3-4 second pause just off the ground, then complete the concentric portion of the  rep at regular speed. Take 3-4 seconds to lower the bar back to the ground.

Complete 5 sets of 5 reps. Use a moderate weight.

If you finish early, complete 25 calories on the air-bike.

Conditioning:

Black or RX: 3 rounds for max reps of:

1 minute of push ups

1 minute of hanging DB 50#/35 step up and overs 20”/16

1 minute of Kettlebell swings 70#/53

Green or Scaled: 3 rounds for max reps of:

1 minute of push ups

1 minute of hanging DB 50#/35 step up and overs 20”/16

1 minute of Kettlebell swings 70#/53

Blue or RX+: 3 rounds for max reps of:

1 minute of handstand push ups

1 minute of hanging DB 50#/35 step up and overs 24”/20

1 minute of overhead kettlebell swings 70#/53

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