Tuesday’s Workout: 11-26-19

Strength Option: Paused Back Squat!

Work up to a heavy set of 3 reps in the paused back squat. Your set of 3 should be around 75-80% of your back squat 1 RM. Then complete 3 sets of 5 paused back squats at 65% of your back squat 1 RM

All reps should have a solid 3 second pause at the bottom.

Olympic Lifting Option: Paused power or squat snatch.

Work up to a heavy double with a 3 second pause with the bar just off the ground. Your heavy double should be 85-90% of 1 RM. Then complete 3 sets of 3 reps @ 65% of your power or squat snatch 1 RM with a 3 second pause just off the ground

Green Option: Paused goblet squat.

Work up to a heavy set of 5 reps in the paused goblet squat. Then go down one or two kettlebell sizes and complete 3 sets of 5 paused goblet squats.

All reps should have a solid 3 second pause at the bottom

Conditioning: “Anti-skip CD Player”

Black or RX:  In 9 minutes, complete as many rounds and reps as possible of:

7 Kipping Pull ups

7 Dumbbell deadlifts 50#/35

7 Squat Cleans 95#/65

Green or scaled: In 9 minutes, complete as many rounds and reps as possible of:

5 Assisted pull ups

7 Dumbbell deadlifts 35#/20 or 7 KB deadlifts 53#/35

7 KB Squat Cleans 53#/35

Blue or RX+: In 9 minutes, complete as many rounds and reps as possible of:

7 Chest to bar pull ups

7 Dumbbell deadlifts 70#/53 7 Squat Cleans 115#/80

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