Heavy Fridays!

 

POWER/SKILL: Pick just one!

1RM Thruster from a Rack OR Push Jerk from a Rack…

* 15 minutes to work up to your best set of 1 rep…

* Use this rough progression if you have an old 1RM to try to beat:

60% x 3 reps

70% x 2-3 reps

80% x 2 reps

85% x 1-2 reps

90% x 1 rep

95% x 1 rep

101% x 1 rep

103-105% x 1 rep

 

WORKOUT:

21 Strict Ring/Bar Dips

9 SQUAT Cleans (123#/185#)(75-80%)

15 Strict HSPUs

6 SQUAT Cleans (123#/185#)

9 Ring Muscle Ups

3 SQUAT Cleans (123#/185#)

(20 minute cutoff)

 

Make this one tough because we are giving quite a bit of extra time to allow everyone to upscale from their “norm”…

 

Scale gymnastics to 21 Hand Release Push Ups, 15 Strict HSPUs & 9 Strict Ring Dips if needed…

 

If you’re strong then upscale to 133#/205# also!

 

POST YOUR BEST WEIGHT AND TOTAL TIME FOR THE WORKOUT TO ZENPLANNER

 

 

 

Justin VanBeek

Written by: Justin VanBeek

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