Wednesday’s Workout: 3-14-18

Olympic lifting or Strength option:

Black:

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

Power clean and jerk

Squat clean and jerk

Deadlift

 

Step 2: Complete the following rep scheme

Work up to a heavy single.

Take 85% of your heavy single and complete 5 sets of 2 reps

 

Green: Deadlift

Step 2: Complete the following rep scheme

Work up to a heavy set of 5

Then go down to 85% of your 5 rep weight and complete 3 sets of 8 reps

 

If you finish early, complete up to 3 sets of 15 calories on the Air-bike or rower!

 

Conditioning:

Black or RX: 10-1 of:

Kipping pull ups

Squat cleans 95#/65

 

Green or scaled:  10-1 of:

Assisted pull ups (7-6-5-4-3-2-1-1-1-1)

Kettlebell Squat cleans 70#/53 or Air squats

 

Blue or RX+: 10-1 of:

Chest to bar pull ups

Squat cleans 115#/75

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