Wednesday’s Workout: 1-3-18

Power Development:

Black: Work up to a heavy power snatch or squat snatch. Then take 80% of the heavy single and perform 3 sets of 3 reps.

Green: Goblet Squats. Find a heavy set of 6 reps. Then complete 3 sets of 10 reps with a moderate weight. In between each set, complete 1 RKC plank for 20 seconds.

Blue: Work up to a heavy single in the back squat. Then take 80% of the heavy single in perform 3 sets of 3 reps

 

Conditioning:

Black or RX: In 9 minutes, complete as many rounds and reps as possible of:

15 Toes to bar

10 Power snatches 75#/55

10 Overhead squats 75#/55

 

Green or Scaled: In 9 minutes, complete as many rounds and reps as possible of:

15 Hanging knee raises / hanging straight leg raises / PUBAMS

10 Slam balls 20#/15

10 Goblet Squats 53#/35

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