Thursday’s Workout: 8-15-19

Strength: Bench Press!

5 reps @ 80%

3 reps @ 85%

1 rep at 90%

3 reps @ 85%

5 reps @ 80%

Olympic Lifting Option: Push or Split jerk

3 reps @ 80%

2 reps @ 85%

1 rep @ 90%

2 reps @ 85%

3 reps @ 80%

Green Option: Landmine Press

11 reps on each arm: light to moderate weight

9 reps on each arm: heavier weight

7 reps on each arm: heavy weight

9 reps on each arm: heavier weight

11 reps on each arm: Light to moderate weight

Conditioning: “60% of the time, every time”

Black or Rx: Complete as many rounds and reps as possible in 8 minutes of:

2 Deadlifts 255#/170

4 handstand push up progressions on the box or the wall

8 Plate loaded overhead lunges on each leg 45#/25

Green or Scaled: Complete as many rounds and reps as possible in 8 minutes of:

2 Deadlifts 205#/135 or a weight that feels moderately heavy for you  

6 Handstand push up progressions on the box or 6 assisted push ups

8 Goblet lunges 53#/35 on each leg

Blue or Rx+: Complete as many rounds and reps as possible in 8 minutes of:

2 Deadlifts 295#/205

4 Handstand push ups

8 Plate loaded overhead lunges on each leg 45#/25

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