Wednesday’s Workout: 12-4-19

Strength:

Strength Option: Paused Bench Press!

Work up to a heavy set of 3 reps in the paused bench press. Your set of 3 should be around 75-80% of your bench press 1 RM. Then complete 3 sets of 5 paused bench presses at 65% of your 1 RM bench press

All reps should have a solid 2 second pause on the chest.

Olympic Lifting Option: Paused push or split jerk.

Work up to a heavy double with a 2 second pause at the bottom of your dip/drive. Your heavy double should be 75-80% of 1 RM. Then complete 3 sets of 3 reps @ 65% of 1 RM with a 2 second pause at the bottom of your dip/drive.

Green Option: Slow, controlled eccentriclandmine press.

Work up to a heavy set of 5 reps in the landmine press with a 3-4 second lowering on each rep. Then go down in weight and complete 3 sets of 5 slow, controlled eccentric landmine presses on each arm. Again, take 3-4 seconds lowering each rep.

Conditioning: “School TV Cart”

Black or Rx: Complete 4 rounds for time of:

20 Alternating dumbbell snatches 50#/35 (total)

20 Wall balls (20#/14)

Green or Scaled: Complete 4 rounds for time of:

20 Slam Balls 20#/15

20 Air Squats

Black or Rx: Complete 4 rounds for time of:

10 Alternating Dumbbell Snatches 70#/50 (total)

15 Wall balls (30#/20)

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