WOD SPEED-STRENGTH: Tuesday September 6, 2011

6 Sep

This workout is going into week 2 of the strength-speed phase. Last week for this workout I utilized 65%/75% and 85% of my 1 RM for 5 reps, this week I am using 70%/80% and 90% for 3 reps. The secondary moves remain the same as last week and for the Met-Con I decided to up the weight and hit 3 reps instead of 5.

Click HERE to see this workout from week 1

NOTE: if there is a + on the end ie- 3+ it means get at least 3 reps but this is your set to max out so try to get as many as you can.

 COMPLEX 1

(3 rounds) Back Squat @ 70%/80%/90% x 3 reps/3 reps/ 3+ reps
High Box Distance Jumps x 5 reps

COMPLEX 2

(3 rounds) Push Press @ 70%/80%/90% x 3 reps/ 3reps/ 3+ reps
Lateral Hops x 30 reps

MET-CON

Each round consists of:
(3 reps) Power Clean + (10 reps) Plyo Pushups

——Every min on the min for 10 min

NOTE: last workout I used 95 lb for the power clean, this time I used 115 and lowered the reps to 3

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