Lift and some fun!

 

ROTATOR CUFF:

Plate Ext. Rotation x 10-15

Scaption Raises x 10-15

Plate Push Ups Plus Circles x 10-15

 

POWER/SKILL:

** No higher than 85-90% 1RM for this one… No misses!

After working up to 85% perform:

1 Non-Dominate Split Jerk + 1 Dominate Leg Split Jerk

* Perform a set of 2 every 3:00 for 4 total sets

** Warm Ups: 60, 70, 80% 1RM in 6-8 minutes

 

WORKOUT:

** Slightly above casual pacing throughout… 6/10 or so on exertion scale

Blacktop Single Arm Overhead Carry (53-55/70#)(Left arm out and right arm back)

200 Singles (2:00 cap)

Blue Tape Single Arm Farmer’s Walk (53-55/70#)(Left arm out and right arm back)

100 Doubles (2:00 cap)(Must do doubles)

Single Arm Bent Over Row (5 Each Side)(53-55/70#)(Left first, right second)

(20:00 AMRAP)

 

POST ALL RESULTS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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