Tuesday’s Workout: 4-16-19

Strength Work

Strength Option: Bench Press: Complete 1 set of 5 reps @ 80-82% of 1 RM. Then complete 1 set of 3 reps with the same weight.

Then complete 3 sets of 8 one arm DB bench press reps on each arm with a challenging weight

Olympic Lifting Option: Push or Split Jerk: Complete 1 set of 3 reps @ 80-82% of 1 RM. Then complete 1 set of 2 reps with the same weight.

Then complete: 3 sets of 5 push presses with 60-65% of 1 RM jerk. Add weight to each set if you feel comfortable

Green Option: Landmine Press: Complete 1 set of 8 reps on each arm with a challenging weight. Then complete 1 set of 5 reps on each arm with the same weight.

Then complete 3 sets of 4 eccentric push-ups (5 second lowering)

Conditioning: “Hawaiian Punch”

Black or RX:  3 rounds for time of:

22 Alternating dumbbell snatches 50#/35 (total) 

12 Box jumps 24”/20

200m run

Green or scaled: 3 rounds for time of:

22 Shoulder height kettlebell swings 70#/53

12 Step ups 20”/16 (total)

250m row

Blue or RX+:  3 rounds for time of:

12 Alternating dumbbell snatches 70#/50 (total) 

8 Box jumps 30”/24

15/12 calories on the Air-bike

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