Wednesday’s Workout: 12-6-17

Power Development:

Black: Work up to a heavy complex of:

Snatch high pull, snatch, overhead squat

Then, take 80% of that complex and perform 2 additional complexes. Rest as needed in between each complex.

Green: Landmine Press

Complete a heavy set of 5 reps on each arm

Then, complete 3 sets of 10 with a moderate weight on each arm

Blue: Bench Press

Work up to a heavy double

Then, take 75-80% of that double and perform 2 sets of 6 reps

 

Conditioning:

Black or Rx: Climb as far as possible up a ladder in 8 minutes of:

3 toes to bar

3 thrusters 75#/55

6 toes to bar

6 thrusters

Continue to add 3 reps to each movement until time is up

Green or Scaled: Climb as far as possible up a ladder in 8 minutes of:

3 Hanging knee raises / hanging straight leg raises / PUBAMS

3 Bucket tosses 20#/15

6 Hanging knee raises / hanging straight leg raises / PUBAMS

6 Bucket tosses 20#/15

Continue to add 3 reps to each movement until time is up

Blue or RX+: Climb as far as possible up a ladder in 8 minutes of:

3 toes to bar

3 thrusters 95#/65

6 toes to bar

6 thrusters

Continue to add 3 reps to each movement until time is up

Leave a Reply

Your email address will not be published. Required fields are marked *