Back to barbells and new programming continues!

 

POWER & SUPPLEMENTAL STRENGTH:

3 rep max Push Press (No re-dip!) from a Rack

combo with /

10 rep Bent Over DB Row after each set

* The last 3 sets of the DB rows should be HEAVY and probably the same weight

* Go as heavy as you can for the Push Presses

 

WORKOUT:

3 Leg Assisted Rope Climbs (1:00 cap)

9 Barbell STRICT Presses (73/115#)

16 Back Rack Reverse Lunges in Place (73/115#)

3 Leg Assisted Rope Climbs (1:00 cap)

9 Barbell STRICT Presses (73/115#)

16 Back Squats (73/115#)

(As many rounds and reps as possible in 12 minutes)

 

Use around 65-70% of your strict press 1RM or around 50-55% of your Push Press 1RM for all barbell movements…

 

Jumping is allowed on the rope climbs…

 

POST YOUR PUSH PRESS 3RM AND TOTAL WORK COMPLETED ON THE WORKOUT TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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