Tuesday’s Workout: 8-7-18

Strength:

Back Squats: Complete the following: Add a small amount to last week’s effort

5 reps @ 80%

3 reps @ 85%

1 rep at 90%

3 reps @ 85%

5 reps @ 80%

 

Olympic Lifting Option: Power or squat snatch: Add a small amount to last week’s effort

3 reps @ 80%

2 reps @ 85%

1 rep @ 90%

2 reps @ 85%

3 reps @ 80%

 

Green Option: Goblet Squats

11 reps: light to moderate weight

9 reps: heavier weight

7 reps: heavy weight

9 reps: heavier weight

11 reps: Light to moderate weight

 

Conditioning:

Black or RX: First, complete 3 rounds for time of:

9 thrusters 75#/55

9 toes to bar

9 box jumps overs 24”/20

Rest 2 minutes, then complete 2 rounds of:

9 thrusters 95#/65

9 toes to bar

9 box jump overs 24”/20

 

Green or Scaled: First, complete 3 rounds for time of:

9 bucket tosses 20#/15

9 hanging knee raises / hanging straight leg raises/ PUBAMS

9 step up overs 20#/16

Rest 2 minutes, then complete 2 rounds of:

9 bucket tosses 20#/15

9 hanging knee raises / hanging straight leg raises/ PUBAMS

9 step up overs 20#/16

 

Blue or RX: First, complete 3 rounds for time of:

9 thrusters 95#/65

9 toes to bar

9 box jumps overs 24”/20

Rest 2 minutes, then complete 2 rounds of:

9 thrusters 95#/65

9 toes to bar

9 box jump overs 24”/20

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