Wednesday’s Workout: 7-11-18

Strength:

Strength option: Paused bench Press: Pause for an honest 1 second on each rep. Complete 5 sets of 3 reps. Start 70% of 1 RM and work up in weight if you can.

Olympic Lifting Option: Power or split jerks. Complete 5 sets of 2 reps. Start at 75% of 1 RM and work up in weight if you can.

Green option: Landmines Press. 5 sets of 6 reps on each arm. Complete 1 RKC plank for 20 seconds in between each set. Use a moderate weight for the landmine presses.

 

Conditioning:  

Black or Rx: 21-15-9 of:

Toes to bar

Kettlebell swings to shoulder height 70#/53

 

Green or Scaled: 21-15-9 of:

Hanging Knee Raises / Hanging Straight leg raises / PUBAMS

Kettlebell swings to shoulder height 53#/35

 

Blue or Rx+: 21-15-9 of:

Toes to bar

Overhead Kettlebell swings 70#/53

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