Wednesday’s Workout: 3-6-19

Strength Work:

Olympic lifting or Strength option:

Step 1:  Choose one of the following movement to complete the strength portion:

Power clean and jerk

Squat clean and jerk

Deadlift

Step 2: Complete the following rep scheme:

Minute 1: 3 reps @ 72% of 1 RM

Minute 2: 2 reps @ 77% of 1 RM

Minute 3: 1 rep @ 82% of 1 RM

Minute 4 rest

Minute 5: 3 reps @ 77% of 1 RM

Minute 6: 2 reps @ 82% of 1 RM

Minute 7: 1 rep @ 87% of 1 RM

Minute 8: rest

Minute 9: 3 reps @ 82% of 1 RM

Minute 10: 2 reps @ 87% 1 RM

Minute 11: 1 rep @ 92% 1 RM

Green Strength Option:

Step 1: Choose the deadlift to complete in the strength portion of class:

Step 2: Complete the following rep scheme

Minute 1: 6 reps with a lighter weight

Minute 2: 4 reps with a moderate weight

Minute 3: 2 reps with a heavier weight

Minute 4 rest

Minute 5: 6 reps with the moderate weight

Minute 6: 4 reps with the heavier weight

Minute 7: 2 reps with an even heavier weight 

Minute 8: rest

Minute 9: 6 reps with the heavier weight

Minute 10: 4 reps with the even heavier weight

Minute 11: 2 reps with an even heavier weight

Conditioning: “Dikembe Mutombo”

Black or RX: 7 minute AMRAP of:

3 Front racked lunges on each leg 95#/65

6 Shoulder to overhead reps 95#/65

9 Deadlifts 95#/65

Green or scaled: 7 minute AMRAP of:

3 Goblet Lunges on each leg 70#/53

6 Assisted push ups

9 KB Deadlifts 70#/53

Blue or RX+: 7 minute AMRAP of:

3 Lunges on each leg 115#/80

6 Shoulder to overhead reps 115#/80

9 Deadlifts 115#/80

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