Thursday’s Workout: 8-9-18

Deadlifts: Complete the following: add a small amount to last week’s effort

 5 reps @ 80%

3 reps @ 85%

1 rep at 90%

3 reps @ 85%

5 reps @ 80%

 

Olympic Lifting Option: Power or squat clean: add a small amount to last week’s effort

 3 reps @ 80%

2 reps @ 85%

1 rep @ 90%

2 reps @ 85%

3 reps @ 80%

 

Green Option: Deadlift

 11 reps: light to moderate weight

9 reps: heavier weight

7 reps: heavy weight

9 reps: heavier weight

11 reps: Light to moderate weight

 

Conditioning:

 Black or RX: Complete as many rounds and reps as possible in 10 minutes of:

5 Deadlifts 205#/135

10 bar over burpees

1 pull up

Each round, add one rep to the pull up!

 

Green or scaled: Complete as many rounds and reps as possible in 10 minutes of:

5 Deadlifts 135#/95

10 squat thrusts

1 Assisted pull up

Each round, add one rep to the pull up!

 

Blue or RX+: Complete as many rounds and reps as possible in 10 minutes of:

5 deadlifts 255#/170

10 bar over burpees

1 bar muscle up

Each round, add one rep to the bar muscle up!

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