Simple Friday!

 

GLUTE/HIP:

Banded Hip Raises X 10ea leg (Heavier band than last week)

Med Ball/Sandbag Lateral Lunges x 5ea leg (Heavier loading than last week)

* 2 sets

 

POWER/SKILL:

2 Rep Split Jerk Max (1 Rep Left Leg and 1 Rep Right Leg)

* Work up steadily in 15 minutes

* 50, 65, 75, 85, 85+, 85+, 85+ (Optional… 96% for 2 reps = rep max PR)

 

WORKOUT:

17:00 AMRAP of:

500m Row

500m Ski

OR

400m Run

* Pick only ONE and stick with it the whole time trying to keep the time to complete your distance as identical as possible with the exact same rest between sets as it takes you to complete the set

* Ex. 500m row in 1:50, REST 1:50, 500m Row in 1:55, REST 1:55, etc, etc…

 

POST ALL RESULTS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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