Thursday’s Workout: 2-7-19

Strength Work-

First, Pick one of the following:

Black: Deadlift

Green: Deadlift

Blue: Squat or power snatch

Then complete the following waves: Add 2.5-5lbs to last week’s effort!

Wave 1

3 reps @ 75%

2 reps @ 80%

1 rep @ 85%

Wave 2

3 reps @ 80%

2 reps @ 85%

1 rep @ 90%

Wave 3

3 reps @ 82%

2 reps @ 88%

1 rep @ 92%

-or- follow the scheme below if you are new to the deadlift. Weight will stay constant, while reps go up! 

Wave 1:

7 reps @ a light load  

5 reps @ a moderate load 

3 reps @ a heavier load

Wave 2:

9 reps

7 reps  

5 reps

Wave 3:

11 reps  

9 reps  

7 reps

Conditioning: “Simple Man”

Black or RX: Complete as many rounds and reps as possible in 7 minutes of:

7 Power snatches 75#/55

7 Toes to bar

Green or Scaled: Complete as many rounds and reps as possible in 7 minutes of:

7 Slam Balls 20#/15

7 Hanging Knee raises / hanging straight leg raises / PUBAMS

Blue or RX+: Complete as many rounds and reps as possible in 7 minutes of:

7 Power snatches 95#/65

7 Toes to bar

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