Wednesday’s Workout: 10-9-19

Strength:

Strength Option: Deadlift

5 reps @ 75% of 1 RM

4 reps @ 80% of 1 RM

3 reps @ 85% of 1 RM

2 reps @ 90% of 1 RM

AMRAP @ 60% of 1 RM

Olympic Lifting Option: power clean or squat clean

4 reps @ 75% of 1 RM

3 reps @ 80% of 1 RM

2 reps @ 85% of 1 RM

1 rep @ 90% of 1 RM

5 reps @ 60% of 1 Rm

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

Conditioning: “Broken Leg”

Black Option:

Buy in: 400 meter run  

3 rounds of:

4 Front racked lunges 95#/65 on each leg

8 Kipping pull ups

32 Double unders

Buy out: 400 meter run

Green or scaled:

Buy in: 400 meter row or 20 cals on the Air-bike   

3 rounds of:

4 Front racked lunges 95#/65 on each leg

8 Kipping pull ups

32 Double unders

Buy out: 400 meter row or 20 cals on the air-bike

Blue or RX+:  

Buy in: 400 meter run  

3 rounds of:

4 Front racked lunges 115#/80 on each leg

4 Bar muscle ups

32 Double unders

Buy out: 400 meter run

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