Wednesday’s Workout: 3-7-18

Strength Work:

Olympic lifting or Strength option:

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

Power clean and jerk

Squat clean and jerk

Deadlift

 

Step 2: Complete the following rep scheme:

Minute 1: 3 reps @ 72% of

Minute 2: 2 reps @ 77% of

Minute 3: 1 rep @ 82% of

Minute 4 rest

 

Minute 5: 3 reps @ 77%

Minute 6: 2 reps @ 82%

Minute 7: 1 rep @ 87%

Minute 8: rest

 

Minute 9: 3 reps @ 82%

Minute 10: 2 reps @ 87%

Minute 11: 1 rep @ 92%

 

Green Strength Option:

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

Deadlift

 

Step 2: Complete the following rep scheme

Minute 1: 6 reps with a lighter weight

Minute 2: 4 reps with a moderate weight

Minute 3: 2 reps with a heavier weight

Minute 4 rest

 

Minute 5: 6 reps with the moderate weight

Minute 6: 4 reps with the heavier weight

Minute 7: 2 reps with an even heavier weight

Minute 8: rest

 

Minute 9: 6 reps with the heavier weight

Minute 10: 4 reps with the even heavier weight

Minute 11: 2 reps with an even heavier weight

 

Conditioning:

Black or RX: 7 minute AMRAP of:

3 Front racked lunges on each leg 95#/65

6 Shoulder to overhead reps 95#/65

9 Deadlifts 95#/65

 

Green or scaled: 7 minute AMRAP of:

3 Lunges on each leg 70#/53

6 Assisted push ups

9 KB Deadlifts 70#/53

 

Blue or RX+: 7 minute AMRAP of:

3 Lunges on each leg 115#/75

6 Shoulder to overhead reps 115#/75

9 Deadlifts 115#/75

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