Thursday’s Workout: 7-11-19

Strength:

Strength option: Back Squat

12 reps @ 65% of 1 RM

9 reps @70% of 1 RM

6 reps @ 75% of 1 RM

3 reps @80% of 1 RM

Olympic Lifting Option: Power or squat snatch

4 reps @ 75% of 1 RM

3 reps @ 80% of 1 RM

2 reps @85% of 1 RM

1 rep @ 90% of 1 RM

Green option: Goblet Squat: Complete 1 RKC plank for 20 seconds in between each set

12 reps with a light weight

9 reps with a moderate weight

6 reps with a moderately heavy weight

3 reps with a heavy weight

Conditioning: “Litvinov”

Black or RX:  3 rounds of:

8 Front squats 115#/80

Run 400 meters

Rest 90 seconds in between each effort

Green or scaled: 3 rounds of:

8 Goblet squats 70#/53

Row 400 meters or Air-bike 25 calories 

Rest 90 seconds in between each effort

Blue or RX+: 3 rounds of:

8 Front squats 155#/105

Run 400 meters

Rest 90 seconds in between each effort

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