Thursday’s Workout: 5-9-19

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

Then complete 3 sets of 9 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 3 sets of 2 reps with the same weight.

Then complete: 4 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 3 sets of 3 reps with the same weight.

Then complete 3 sets of 9 single leg deadlifts with a DB on each leg with a challenging weight

Conditioning: “New Found Glory”

Black or RX: 3 rounds of:

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

5 Front racked Lunges 95#/65 on each leg

10 Dumbbell deadlifts 50#/35

30 Double unders

1 minute of rest

Green or Scaled: 3 rounds of:

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

5 Goblet lunges 53#/35 on each leg

10 Dumbbell deadlifts 35#/20 or kettlebell deadlifts 70#/53

90 Single unders for 15 double under attempts

1 minute of rest

Blue or RX+: 3 rounds of:

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

5 Front racked Lunges 115#/80 on each leg

10 Dumbbell deadlifts 70#/50

30 Double unders

1 minute of rest

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