Wednesday’s Workout: 3-11-20

Strength option: Bench press: Find 1 RM

*if you are not interested in testing your 1 RM, complete the following:

8 reps @ 70% of 1 RM

6 reps @ 75% of 1 RM

4 reps @ 80% of 1 RM

10 reps @ 60% of 1 RM

Olympic Lifting Option: Push or Split jerk: Find a 1RM

*if you are not interested in testing your 1 RM, complete the following:

2 sets of 3 reps @75% of 1 RM

2 sets of 2 reps @ 80% of 1 RM

2 sets of 1 reps @ 85% of 1 Rm

Green option: Landmine Press: find a 5 RM on each arm

*if you are not interested in testing your 1 RM, complete the following:

8 reps with a moderate weight

6 reps with a heavier weight

4 reps with a heavy weight

10 reps with a lighter weight

**If you finish early, hop on the rower for 25 calories!

Conditioning: “Elvis Presley”

Black or Rx: 4 rounds for time of:

8 Front racked lunges on each leg 95#/65

16 Burpees

Green or scaled:  4 rounds for time of:

8 Goblet lunges on each leg 70#/53

16 Squat thrusts

Blue or RX+: 4 rounds for time of:

8 Front racked lunges on each leg 115#/80

16 Burpees

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