Thursday’s Workout 3-11-20

Strength Work:

Strength option: Deadlift: Find 1 RM

*if you are not interested in testing your 1 RM, complete the following:

8 reps @ 70% of 1 RM

6 reps @ 75% of 1 RM

4 reps @ 80% of 1 RM

10 reps @ 60% of 1 RM

Olympic Lifting Option: power or squat clean: Find a 1RM

*if you are not interested in testing your 1 RM, complete the following:

2 sets of 3 reps @75% of 1 RM

2 sets of 2 reps @ 80% of 1 RM

2 sets of 1 reps @ 85% of 1 Rm

Green option: Deadlift: work up to a heavy set of 5.

*if you are not interested in testing your 1 RM, complete the following:

8 reps with a moderate weight

6 reps with a heavier weight

4 reps with a heavy weight

10 reps with a lighter weight

**If you finish early, hop on the Air-bike for 25 calories!

Conditioning: “Ray Charles”

Black or RX: Complete the following for as many rounds and reps as possible of:

In 3 minutes complete as many rounds and reps of:

12 Dumbbell Deadlifts 50#/35

9 Shoulder to overhead reps 75#/55

3 Dead hang pull ups

Rest 1 minute, then:

In 3 minutes complete as many rounds and reps of:

12 Dumbbell Deadlifts 50#/35

7 Shoulder to overhead reps 95#/65

3 Dead hang pull ups

Rest 1 minute, then:

In 3 minutes complete as many rounds and reps of:

12 Dumbbell Deadlifts 50#/35

5 Shoulder to overhead reps 115#/80

3 Dead hang pull ups

Green or Scaled: Complete the following for as many rounds and reps as possible of:

In 3 minutes complete as many rounds and reps of:

12 kettlebell Deadlifts 70#/53

9 Ring rows

3 Dead hang pull ups or assisted pull ups

Rest 1 minute, then:

In 3 minutes complete as many rounds and reps of:

12 Kettlebell Deadlifts 70#/53

7 Ring rows

3 Dead hang pull ups or assisted pull ups

Rest 1 minute, then:

In 3 minutes complete as many rounds and reps of:

12 Kettlebell Deadlifts 70#/53

5 Ring rows

3 Dead hang pull ups or assisted pull ups

Blue or RX+: Complete the following for as many rounds and reps as possible of:

In 3 minutes, complete as many rounds and reps of:

12 Dumbbell Deadlifts 70#/50

9 Shoulder to overhead reps 95#/65

3 Bar muscle ups

Rest 1 minute, then:

In 3 minutes, complete as many rounds and reps of:

12 Dumbbell Deadlifts 70#/50

7 Shoulder to overhead reps 115#/80

3 Bar Muscle ups

Rest 1 minute, then:

In 3 minutes, complete as many rounds and reps of:

12 Dumbbell Deadlifts 70#/50

5 Shoulder to overhead reps 135#/95

3 Bar muscle ups

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