Wednesday’s Workout: 5-15-19

Strength Options:

Strength: Bench Press: Complete 1 set of 3 reps @ 85- 87% of 1 RM. Then complete 1 set of 2 reps with the same weight.

Then complete 3 sets of 3 Spoto presses (pause for 1 second, 1-2 inches right above the chest). Use 60-65% of 1 RM for these sets.

Olympic Lifting Option: Power or split jerk: Complete 1 set of 3 reps @ 85-87% of 1 RM. Then complete 1 set of 2 reps with the same weight.

Then complete 3 sets of 2 eccentric push or split jerks. Start by jerking the bar overhead. Then slowly lower the bar to the shoulders for 6 seconds.  Use 60-65% of 1 RM for these sets.

Green option: Landmine Press: Complete 1 set of 5 reps on each arm with a challenging weight. Then complete 1 set of 4 reps on each shoulder with the same weight.

Then complete 3 sets of 3 “paused” push-ups. Lower slowly until you are just above the ground. Pause here for 3 seconds. Drop to the ground and use your knees to get back into the starting position.

Conditioning: “Carson Daly”

Black or Rx: Complete 7 rounds of:

10 Alternating Dumbbell Snatches 50#/35 (total)

35 Double unders

Green or scaled: Complete 7 rounds of:

10 Kettlebell Swings 70#53

105 Single unders

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