Thursday’s Workout: 5-16-19

Strength Options:

Strength: Deadlift: Complete 1 set of 3 reps @ 85- 87% of 1 RM. Then complete 1 set of 2 reps with the same weight.

Then complete 3 sets of 3 reps of a 2-way paused deadlift. Pause for 3 seconds with the bar just off the ground. Complete the lift, then pause again for 3 seconds with the bar just off the ground. Place the bar of the ground and repeat. Use 60-65% of 1 RM for these sets.

Olympic Lifting Option: Power or squat clean: Complete 1 set of 3 reps @ 85-87% of 1 RM Then complete 1 set of 2 reps with the same weight.

Then complete 3 sets of 2 eccentric power or squat cleans. Start at the top and take 6 seconds to lower the bar to the ground. Then immediately perform a clean.  Use 60-65% of 1 RM for these sets.

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

Then complete 3 sets of 3 reps of a 2-way paused deadlift. Pause for 3 seconds with the bar just off the ground. Complete the lift, then pause again for 3 seconds with the bar just off the ground. Place the bar of the ground and repeat. Use a moderately heavy weight for these sets.

Conditioning:

Black or RX:   5 rounds for time of:

5 One arm dumbbell thrusters on each arm 35#/20

14 Box jump overs 24”/20

Green or Scaled: 5 rounds for time of:

5 One arm dumbbell squats 35#/20

14 Squat thrust step overs 20”/16

Blue or RX+:  5 rounds for time of:

5 One arm dumbbell thrusters on each arm 50#/35

14 Box jump overs 30”/24

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