Tuesday’s Workout: 9-19-17

Strength:  

Black: Deadlift : 5 sets of 5 reps @ 75% of 1 RM. Try to complete these sets quicker than last week!

Green: Deadlift: 5 sets of 10 reps with a moderate load. Try to complete these sets quicker than last week!

Blue:  Air-Bike : 5 sets of 20 calories. Rest 1:15 in between each effort

 

Conditioning:

Black or RX option:  Complete the descending ladder from 10 to 1 of:

Kettlebell Swings (shoulder level) 70#/53

Toes to bar

Box jumps 24”/20

 

Green or Scaled option:  Complete the descending ladder from 10 to 1 of:

Kettlebell Swings (shoulder level) 53#/35

Hanging knee raises / hanging straight leg raises / PUBAMS

Step ups (on each leg) 24”/20

 

Blue or RX+ option:  Complete the descending ladder from 10 to 1 of:

Kettlebell Swings (overhead) 70#/53

Toes to bar

Box jumps 24”/20

 

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