Thursday’s Workout: 9-12-19

Strength:

Strength option: Deadlift. Complete 5 sets of 2 reps starting at 85% of 1 RM. Add weight to each set if you can.

Olympic Lifting Option: “Snatch complex #5”

Complete the following for 4 rounds. Rest as needed in between each round:

2 Power snatches

2 Squat snatches

2 Overhead squats 

Start at 60% of 1 RM squat snatch and add weight to each round if you can.

Green option: Deadlifts: 6 sets of 5 reps. Choose a weight that makes each set challenging!

Conditioning: “Regis Philbin”

Black or Rx: Complete the following for time:

20 Toes to bar

40 Alternating dumbbell snatches 50#/35 (total)

60 Wall balls 20#/14

Green or Scaled: Complete the following for time:

20 Hanging knee raises / hanging straight leg raises / PUBAMS

40 Slam Balls 20#/15

60 Air Squats

Blue or RX+: Complete the following for time:

20 Toes to bar

30 Alternating dumbbell snatches 70#/50 (total)

40 Wall balls 30#/20

Leave a Reply

Your email address will not be published. Required fields are marked *