Tuesday’s Workout: 2-6-18

Strength Work-:

First, Pick one of the following:

Black: Back squat

Green: Goblet squat

Blue: Squat or power clean and jerk

 

Then complete the following waves: Add 2.5-5lbs to last week’s effort!

 

Wave 1

3 reps @ 75%

2 reps @ 80%

1 rep @ 85%

 

Wave 2

3 reps @ 80%

2 reps @ 85%

1 rep @ 90%

 

Wave 3

3 reps @ 82%

2 reps @ 88%

1 rep @ 92%

 

-or- follow the scheme below if using the goblet squat or you are new to the movements above. Weight will stay constant, while reps go up!

 

Wave 1

7 reps @ a light load

5 reps @ a moderate load

3 reps @ a heavier load

 

Wave 2

9 reps

7 reps

5 reps

 

Wave 3

11 reps

9 reps

7 reps

 

Conditioning:

Black or RX:  3 rounds of:

10 Kipping pull ups

10 Hang cleans 95#/65

15 Box jumps 24”/20

 

Green or Scaled: 3 rounds of:

5 Assisted pull ups

10 Kettlebell Swings 70#/53

15 Step ups

 

Blue or RX+:3 rounds of:

5 Ring Muscle ups

10 Hang cleans 115#/75

15 Box jumps 24”/20

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