Wednesday’s Workout: 10-10-18

Strength:

 

Performance Challenge: Work on your template!

Strength work: Bench Press – Try to complete one more rep in your AMRAP set from last week!

12 reps @ 60% of 1 RM

10 reps @ 65% of 1 RM

8 reps @ 70% of 1 RM

6 reps @ 75% of 1 RM

AMRAP @ 60% of 1 RM

 

Olympic Lifting Option: Push or Split jerk

9 reps @ 60% of 1 RM

6 reps @ 70% of 1 RM

3 reps @ 80% of 1 RM

1 rep @ 901% of 1 RM

 

Green: Landmine press:5 sets of 10 reps on each arm with a moderate weight

 

Conditioning:

 

Black or Rx: Complete a descending ladder from 10 to 1 of:

Front Squats 95#/65

Toes to bar

 

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

Goblet Squats 70#/53

Hanging knee raises / hanging straight leg raises / PUBAMS

 

Blue or Rx+: Complete a descending ladder from 10 to 1 of:

Front Squats 135#/95

Toes to bar

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