Tuesday’s Workout: 2-12-19

Strength Work

Olympic lifting option: Tempo power or squat cleans.

Start the rep in the top position of a deadlift. Take 3-4 seconds to lower the bar to just above the ground. Pause for 3-4 seconds, then execute the lift.

Complete 5 sets of 1 rep. start your work sets at 60% of 1 RM and add weight to build to a heavy single.

Black Strength Option: Tempo Back Squats: 3-4 second descent, 3-4 second pause at the bottom, regular speed on the way up.

Complete 5 sets of 3 reps. Start around 55-60% of 1 RM

Green Strength Option: Tempo Goblet Squats: 3-4 second descent, 3-4 second pause at the bottom, regular speed on the way up.

Complete 5 sets of 5 reps. Use a moderate weight.

If you finish early, complete 25 calories on the air-bike.

Conditioning:

Black or RX:  21-15-9 of:

Power Snatches 75#/55

Box Jumps 24”/20

Green or Scaled: 30-20-10 of:

Bucket Tosses 20#/15

Step ups 20”/16 (total)

Black or RX:  21-15-9 of:

Power Snatches 95#/65

Box Jumps 24”/20

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