Tuesday’s Workout: 4-17-18

Strength Work:

Black:  Back Squat – add a small amount of weight to last week’s effort

7 reps @ 75% of 1 RM

5 reps @ 80% of 1 RM

3 reps @ 85% of 1 RM

1 rep @ 90% of 1 RM

AMRAP @ 75% of 1 RM

 

Green: Goblet Squat –

13 reps with a moderate weight

11 reps with a small amount of weight added

9 reps with a small amount of weight added

7 reps with a small amount of weight added

AMRAP with the weight you used in the first set

 

Blue: Power or Squat snatch – add a small amount of weight to last week’s effort

4 reps @ 75% of 1 RM

3 reps @ 80% of 1 RM

2 reps @ 85% of 1 Rm

1 rep @ 90% of 1 RM

2 sets of 3 reps @ 75% of 1 RM

 

Conditioning:

Black or RX: “Hellen”

3 rounds for time of:

400 meter run

21 Overhead kettlebell swings 53#/35

12 Pull ups

 

Green or Scaled: “Hellen”

3 rounds for time of:

400 meter row

21 Shoulder height kettlebell swings 53#/35

8 Assisted pull ups

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