Tuesday’s Workout: 9-11-18

Strength: Back Squat: First complete 2 sets of 5 reps at 75%. Add weight to each set if you can. Then, complete 3 sets of 10 reps. Start at 60% of 1 RM and add weight each round

 

Olympic lifting option: Complete 4 sets of the following complex:

2 rounds of:

1 power snatch

1 hang squat snatch

1 squat snatch

Try and hold on to the bar throughout the entire 2 rounds

Start at 60% of 1 RM squat snatch and add weight with each set

 

Green option: Goblet Squat: First complete 2 sets of 6 reps with a heavy kettlebell or dumbbell. Then, complete 3 sets of 10 reps with a moderate weight kettlebell or dumbbell.

  

Conditioning:

Black or Rx: 3 rounds for time of:

Run 400 meters

15 thrusters 75#/55

 

Green or Scaled option: 3 rounds for time of:

Row 400 meters

15 kettlebell squat cleans 70#/53

 

Blue or RX+: 3 rounds for time of:

Run 400 meters

15 thrusters 95#/65

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