Wednesday’s Workout: 2-12-20

Strength Work:

Olympic lifting or Strength option:

Step 1:  Choose one of the following movement to complete the strength portion:

Bench Press

Strict press  

Push jerk

Split jerk  

Step 2: Complete the following rep scheme:

Minute 1: 3 reps @ 70% of

Minute 2: 2 reps @ 75% of

Minute 3: 1 rep @ 80% of

Minute 4 rest

Minute 5: 3 reps @ 75%

Minute 6: 2 reps @ 80%

Minute 7: 1 rep @ 85%

Minute 8: rest

Minute 9: 3 reps @ 80%

Minute 10: 2 reps @ 85%

Minute 11: 1 rep @ 90%

Green Strength Option:

Step 1: Choose the landmine press  to complete in the strength portion of class:

Step 2: Complete the following rep scheme

Minute 1: 6 reps on each arm with a lighter weight

Minute 2: 4 reps on each arm with a moderate weight

Minute 3: 2 reps on each arm with a heavier weight

Minute 4 rest

Minute 5: 6 reps on each arm with the moderate weight

Minute 6: 4 reps on each arm with the heavier weight

Minute 7: 2 reps on each arm with an even heavier weight 

Minute 8: rest

Minute 9: 6 reps on each arm with the heavier weight

Minute 10: 4 reps on each arm with the even heavier weight

Minute 11: 2 reps on each arm with an even heavier weight

Conditioning: “Charles Barkley”

Black or RX: 7 minute AMRAP of:

9 Deadlifts 95#/65

6 Hang cleans 95#/65

3 Shoulder to overhead reps 95#/65

Green or scaled: 7 minute AMRAP of:

9 KB Deadlifts 70#/53

9 shoulder height kettlebell swings 70#/53

6 Ring rows  

Blue or RX+: 7 minute AMRAP of:

9 Deadlifts 115#/80

6 Hang cleans 115#/80

3 Shoulder to overhead reps 115#/80

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