Heaviness and DBs…

 

POWER:

In 15 minutes only work up to a 1RM Push Press from a Rack…

* Resist the urge to Push Jerk at all costs! 😉

 

SHOULDER/CORE STABILITY:

DB Windmills

* 3 sets of 5 reps each side emphasizing stable shoulder and stable core throughout

* Use a moderate loading as we will keep moving this weight up each week

 

WORKOUT:

1:30 Clock per set:

10 Push Up Position Alternating DB Rows (35/50’s)

Double Under AMRAP with time remaining…

REST 3:00

 

Repeat for 4 total rounds for max effort doubles each round…

 

Pick a DB weight that’s challenging, but allows you to not shift your hips side to side as you Row the DB…

 

This workout is about sprint speed so if you don’t have consistent doubles, the singles are probably a better option, but go fast!

 

POST YOUR BEST WEIGHT AND JUMP ROPE TOTALS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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