Wednesday’s Workout: 10-3-18

Strength:

Black: Strength option: Bench Press

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 at 60% of 1 RM

6 reps at 70% of 1 RM

3 reps at 80% of 1 RM

1 rep at 90% 1 RM

 

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

 

Performance Challenge Testing: Find a 1 rep max for the Bench, Push or Strict Press

 

Conditioning: 

Black or Rx: 3 rounds of:

1 minute of Dumbbell snatches 50#/35

1 minute of Front racked lunges 95#/65

1 minute of Push ups

 

Green or Scaled: 3 rounds of:

1 minute of Slam Balls 20#/14

1 minute of Goblet lunges 70#/53 or bodyweight lunges

1 minute of Assisted push ups

 

Blue or Rx+: 3 rounds of:

1 minute of Dumbbell snatches 70#/50

1 minute of Front racked lunges 135#/95

1 minute of Handstand-push ups

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