Wednesday’s Workout: 9-25-19

Strength Options:

Strength: Bench Press: First complete 2 sets of 5 reps at 75%. Add weight to each set if you can. Then, complete 3 sets of 10 reps. Start at 60% of 1 RM and add weight each round.

Olympic lifting option: Complete 4 sets of the following complex:

2 rounds of:

1 push jerk

2 split jerks

Start at 70% of 1 RM jerk and work your way up

Green option: Landmine Press: First complete 2 sets of 6 challenging reps on each arm. Then, complete 3 sets of 10 reps with a moderate weight on each arm.

Conditioning: “Killer Tofu”

Black or Rx: 3 rounds for as many reps as possible of the following:

1 minute of Dumbbell snatches 50#/35 

1 minute of Front racked lunges 95#/65

1 minute of Push ups 

Green or Scaled: 3 rounds for as many reps as possible of the following:

1 minute of Slam Balls 20#/14

1 minute of Goblet lunges 70#/53 or bodyweight lunges

1 minute of Assisted push ups 

Blue or Rx+: 3 rounds for as many reps as possible of the following:

1 minute of Dumbbell snatches 70#/50 

1 minute of Front racked lunges 135#/95

1 minute of Handstand-push ups 

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