Thursday’s Workout: 4-18-19

Strength:

Strength Option: Deadlift: Complete 1 set of 5 reps @ 80-82% of 1RM. Then complete 1 set of 3 reps with the same weight.

Then complete 3 sets of 8 single leg deadlifts with a DB on each leg.

Olympic Lifting Option: Power or squat clean: complete 1 set of 3 reps @ 80-82% of 1 RM. Then complete 1 set of 2 reps with the same weight.

Then complete: 3 sets of 1 rep of the following complex: high hang, hang and full clean. Start your complex around 60-65% of 1 RM and work up if you feel comfortable.

Green option: Deadlift: Complete 1 set of 5 reps with a challenging weight. Then complete 1 set of 3 reps with the same weight.

Then complete 3 sets of 8 single leg deadlifts with a DB on each leg with a challenging weight.

Conditioning: “Vanilla Coke”

Black or RX: 4 rounds for time of:

Complete as many rounds and reps in 2 minutes of:

4 kipping pull ups

4 Power cleans 115#/80

1 minute of rest

Green or Scaled: 4 rounds for time of:

Complete as many rounds and reps in 2 minutes of:

4 Dead hang pull ups or 2 assisted pull ups

4 Jumping slam balls 20#/15

1 minute of rest

Blue or RX+: 4 rounds for time of:

Complete as many rounds and reps in 2 minutes of:

4 Chest to bar pull ups

4 Power cleans 135#/95

1 minute of rest

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