Thursday’s Workout: 6-22-17

Strength:

Black Option: Deadlift ladder

Take 75% of your 1 RM and complete the following rep scheme: 3-6-9-6-3. Rest as needed in between sets. Use the same weight for each set

Green Option: Deadlift ladder:

With a moderate to heavy weight, complete the following rep scheme: 6-9-12-9-6. Rest as needed in between sets. Use the same weight for each set

Blue Option: Rowing Sprints:

Complete the following sprints for calories on the rower: 10-20-30-20-10. Rest as needed in between sets

Conditioning:

Black or RX:

3 rounds of:

400 meter run

4 dead hang pull ups

8 lunges on each leg 95#/65

Green or Scaled:

3 rounds of:

400 meter row

4 assisted pull ups

8 goblet lunges on each leg 70#/50

Blue or RX+

3 rounds of:

400 meter run

4 muscle upsĀ 

8 lunges on each leg 135#/95

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