Wednesday’s Workout: 6-13-18

Power Development –Choose one of the following options: (add 5lbs onto your sets from last week)

 Strength: Bench press or push press

6 @ 75%

4 @ 80%

2 @ 85%

6 @ 80%

4 @ 85%

2 @ 90%

 

Olympic lifting: Push or split jerk

3 @ 75%

2 @ 80%

1 @ 85%

3 @ 80%

2 @ 85%

1 @ 90%

 

Green Strength: landmine press (on each arm)

9 with a light weight

6 with a moderate weight

3 with a heavy weight

9 with a light weight

6 with a moderate weight

3 with a heavy weight

 

Conditioning: “Peg Leg”

Black or RX: For time:

20 Front squats 95#/65

Run 800 meters

20 Front squats 95#/65

 

Green or Scaled: For time:

20 Goblet squats 70#/53

Row 800 meters

20 Goblet squats 70#/53

 

Blue or RX+: For time:

20 Front squats 135#/95

Run 800 meters

20 Front squats 135#/95

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