Wednesday’s Workout: 6-12-19

Strength Options:

Strength: Bench Press: Complete 1 set of 1 rep @ 80% of 1 RM

Then complete 3 sets of 2 reps @ 65% of 1 RM. Try to make these reps explosive!

Olympic Lifting Option: Push or split jerk: Complete 1 set of 1 rep @ 80% of 1 RM Then complete 3 set of 2 reps @ 65% of 1 RM

Green option: Landmine Press: Complete 1 set of 5 reps with a moderately heavy weight on each arm.

Then complete 2 sets of 5 reps with a lighter load on each arm. Try to make these reps explosive!

Conditioning: “Eight is Great”

Black or RX: Complete as many rounds and reps as possible in 8 minutes of:

8 Kipping pull-ups

8 Front racked lunges (total) 95#/65

8 Shoulder height kettlebell swings 70#/53

8 Box jumps 24”/20

Green or Scaled: Complete as many rounds and reps as possible in 8 minutes of:

4 Assisted pull-ups

8 Goblet lunges (total) 70#/53

8 Shoulder height kettlebell swings 53#/35

8 Step ups (total) 20”/16

Blue or RX+: Complete as many rounds and reps as possible in 8 minutes of:

8 Chest to bar pull-ups

8 Front racked lunges (total) 115#/80

8 Overhead kettlebell swings 70#/53

8 Box jumps 30”/24

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