Wednesday’s Workout: 10-4-17

Strength:  

Black:  Bench Press – try to get 1 more rep on your AMRAP set from last week!

7 reps @ 75% of 1 RM

5 reps @ 80% of 1 RM

3 reps @ 85% of 1 RM

1 rep @ 90% of 1 RM

AMRAP @ 75% of 1 RM

 

Green: Landmine press – try to get 1 more rep on your AMRAP set from last week!

12 reps with a moderate weight

10 reps with a small amount of weight added

8 reps with a small amount of weight added

6 reps with a small amount of weight added

AMRAP with the weight you used in the first set

 

 

Conditioning:

Black or Rx: 5 rounds of:

10 Power cleans 95#/65

10 Burpees

 

Green or Scaled:  5 rounds of:

20 Kettlebell Swings 70#/53

10 Squat thrusts

 

Blue or Rx+: 5 rounds of:

10 Power cleans 135#/95

10 Burpees

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