Wednesday’s Workout: 6-5-19

Strength: Bench Press: Complete 1 set of 2 reps @ 90- 92% of 1 RM. Then complete 3 sets of 1 rep with the same weight

Then complete 3 sets of 3 spoto presses. Pause for 2 seconds just above the chest, then press back to the starting position. Use 60-65% of 1 RM for these sets.

Olympic Lifting Option: Push or split jerk: Complete 1 set of 1 reps @ 90-92% of 1 RM Then complete 3 sets of 1 rep with the same weight.

Then complete 3 sets of 2 eccentric power or squat snatches. Start at the top and take 6 seconds to lower the bar to the ground. Then immediately perform a snatch.  Use 60-65% of 1 RM for these sets.

Green option: Landmine Press: Complete 1 set of 5 reps on each arm with a moderately heavy weight. Then complete 2 sets of 4 reps on each arm with the same weight.

Then complete 3 sets of 4 landmine presses on each arm with an eccentric. Take 4-5 seconds to lower each rep!

Conditioning: “Reflexology”

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

5 Front racked lunges (95#/65) on each leg

20 Wall Balls 20#/14

50 Double unders

Green or Scaled:

Complete as many rounds as possible in 8 minutes of:

5 Goblet lunges (70#/53) or bodyweight lunges on each leg

20 Air Squats

15 Single unders

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

5 Front racked lunges (115#/80) on each leg

15 Wall Balls 30#/20

50 Double unders

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