Tuesday’s Workout: 10-30-18

Strength:

Work on your Performance Challenge Template or:

Strength: Bench Press

Set 1: 8 reps @ 75% of 1 RM

Set 2: 6 reps @ 80% of 1 RM

Set 3: 4 reps @ 85% of 1 RM

Set 4: 2 reps @ 90% of 1 RM

Rest as needed in between sets

 

Green: Landmine press (on each arm):

Set 1: 14 reps

Set 2: 12 reps

Set 3: 10 reps

Set 4: 8 reps

Rest as needed in between sets

 

Conditioning: Sprints on the Rower

Set 1: 25 calories sprint

Set 2: 20 calorie sprint

Set 3: 15 calorie sprint

Set 4: 10 calorie sprint

Rest as needed in between sets

 

Conditioning: “Hingle McCringleberry”

 Black or RX: Complete 3 rounds for max reps of the following:

40 seconds of dumbbell deadlifts 50#/35, rest for 20 seconds

40 seconds of front squats 95#/65, rest for 20 seconds

40 seconds of shoulder to overhead reps 95#/65, rest for 20 seconds

 

Green or Scaled: Complete 3 rounds for max reps of the following:

40 seconds of kettlebell deadlifts 70#/53, rest for 20 seconds

40 seconds of goblet squats 70#/53, rest for 20 seconds

40 seconds of ring rows, rest for 20 seconds

 

Blue or RX+: Complete 3 rounds for max reps of the following:

40 seconds of dumbbell deadlifts 70#/50, rest for 20 seconds

40 seconds of front squats 115#/75, rest for 20 seconds

40 seconds of shoulder to overhead reps 115#/75, rest for 20 seconds

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