Tuesday’s Workout: 3-17-20

Strength Work

Strength Option:  Back Squat : Complete 1 set of 5 reps @ 80-82% of 1 RM

Then complete 3 sets of 8 back racked split squats on each leg. Use 35-45% of 1RM back squat

Olympic Lifting Option: Power or Squat snatch complete 1 set of 3 reps @ 80-82% of 1 RM

Then complete: 3 sets of 5 overhead squats. Start at 65-75% of 1RM snatch,. Add weight to each set if you feel comfortable

Green: Goblet Squat: Complete 1 set of 8 reps with a heavy weight

Then complete 3 sets of 8 DB split squats on each leg. Use a weight that is challenging.

Conditioning: “Fanny Pack”

Each option will complete the following undulating rep scheme: 1-5-1-5 (complete 1 rep of each movement, then 2 reps of each movement, then 3 reps, then 4 reps, then 5 reps, then 4 reps, then 3 reps, then 2 reps, then 1 reps, then 2 reps, then 3 reps, then 4 reps, then 5 reps!)

Black or RX:

Power snatches 95#/65

Kipping pull ups

Green or scaled:   

Bucket tosses 20#/15

Dead hang or assisted pull ups, kipping progression or ring rows

Blue or RX+:

Power Snatches 115#/80

Chest to bar pull ups

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