Thursday’s Workout: 2-15-18

Strength Work:

Olympic lifting option: Build up to a heavy complex of:

1 Power clean

1 Squat clean

1 Front squat

1 Split jerk.

 

Next, take 85% of your heavy complex and perform 3 additional rounds of the complex. Rest as needed in between each effort.

 

Black Strength option: Build to a heavy single in the Deadlift.

Next, take 85% of your heavy single and perform 10 singles. Rest as little as possible in between each set

 

Green Strength Option: Build to a heavy set of 5 in the deadlift.

Next, take 85% of that heavy set of 5 and complete 3 sets of 5 reps

 

Conditioning:

Black or RX: 3 rounds of:

10 Push ups

10 Dumbbell left hand front racked lunges 35#/20

10 Dumbbell right hand front racked lunges 35#/20

20 Shoulder height kettlebell swings 70#/53

 

Green or Scaled: 3 rounds of:

10 Assisted push ups

10 Dumbbell left hand front racked lunges 35#/20

10 Dumbbell right hand front racked lunges 35#/20

20 Kettlebell swings 53#/35

 

Blue or RX+: 3 rounds of:

7 Handstand push ups

10 Dumbbell left hand overhead lunges 50#/35

10 Dumbbell right hand overhead lunges 50#/35

20 Overhead Kettlebell swings 70#/53

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