Tuesday’s Workout: 1-9-18

Power Development:

Black: Work up to a heavy power snatch or squat snatch. Try to add weight from last week’s effort! Then take 80% of the heavy single and perform 3 sets of 3 reps.

Green: Goblet Squats. Find a heavy set of 6 reps. Try to add weight from last week’s effort!  Then complete 3 sets of 10 reps with a moderate weight. In between each set, complete 1 RKC plank for 20 seconds.

Blue: Work up to a heavy single in the back squat. Try to add weight from last week’s effort!  Then take 80% of the heavy single in perform 3 sets of 3 reps

 

Conditioning:

Black or RX: Complete 7 rounds for time of:

10 KB swings 70#/53

10 Push ups

 

Green or Scaled: Complete 7 rounds for time of:

10 KB swings 53#/35

8 Assisted push ups

 

Blue or RX+: Complete 7 rounds for time of:

10 Overhead KB swings 70#/53

6 Handstand-push ups

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