Wednesday’s Workout: 3-18-20

Strength:

Strength Option: Bench Press: Complete 1 set of 5 reps @ 80-82% of 1 RM

Then complete 3 sets of 8 one arm DB bench press reps on each arm

Olympic Lifting Option: Push or Split Jerk: Complete 1 set of 3 reps @ 80-82% of 1 RM

Then complete: 3 sets of 5 push presses with 60-65% of 1 RM jerk. Add weight to each set if you feel comfortable

Green Option: Landmine Press: Complete 1 set of 8 reps on each arm with a challenging weight

Then complete 3 sets of 4 eccentric push-ups (5 second lowering)

Conditioning: Dunk-a-roos

Black or RX: 10 rounds for time of:

10 Shoulder height kettlebell swings 70#/53

15 Air Squats

Green or scaled: 8 rounds for time:

10 Shoulder height kettlebell swings 53#/35

15 Air Squats

Blue or RX+: 10 rounds for time of:

10 Overhead kettlebell Swings 70#/53

20 Air squats

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