Tuesday’s Workout: 7-9-19

Strength:

Strength option: Deadlift.

12 reps @ 65% of 1 RM

9 reps @70% of 1 RM

6 reps @ 75% of 1 RM

3 reps @80% of 1 RM

Olympic Lifting Option: Power or squat clean

4 reps @ 75% of 1 RM

3 reps @ 80% of 1 RM

2 reps @85% of 1 RM

1 rep @ 90% of 1 RM

Green option: Deadlift – complete 1 dead bug for 20 seconds in between each set

12 reps with a light weight

9 reps with a moderate weight

6 reps with a moderately heavy weight

3 reps with a heavy weight

Conditioning:  “Patty Mayonnaise”

Black or RX: Complete as many rounds and reps in 8 minutes as possible of:

2 Power cleans 135#/95

4 Kipping pull ups

16 Air Squats

Black or RX: Complete as many rounds and reps in 8 minutes as possible of:

2 KB power cleans 70#/53

4 Dead hang or assisted pull ups

16 Air squats

Blue or RX+: Complete as many rounds and reps in 8 minutes as possible of:

2 Power Cleans 185#/115

4 Bar muscle ups 

16 Air Squats

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