Back to the barbell!

 

STRENGTH:

2 Rep Back Squat

* Work up steadily to a hard set of 2 or if you’re feeling it go for a new 2 Rep max

* 15-20 minutes and grab a belt and some spotters on the heavier sets!

 

WORKOUT:

From 0:00-3:00 on the clock perform:
2 Lateral Burpees Over Barbell
1 Power Clean (93/135#)(65-70% Clean)
1 Front Squat (93/135#)
*10 rounds for time
From 3:00-6:00 on the clock perform:
2 Lat Burpees Over Barbell
1 Power Clean (103/155#)(70-75% Clean)
1 Front Squat (103/155#)
* 8 rounds for time
From 6;00-9:00 on the clock perform:
2 Lat Burpees Over Barbell
1 Power Clean (113/175#)(75-80% Clean)
1 Front Squat (113/175#)
* 6 rounds for time
From 9:00-12:00 on the clock perform:
2 Lat Burpees Over Barbell
1 Power Clean (123/195#)(80-85% Clean)
1 Front Squat (123/195#)
* 4 rounds for time
From 12:00-15:00 on the clock perform:
2 Lat Burpees over Barbell
1 Power Clean (143/205#)(85-90% Clean)
1 Front Squat (143/205#)
* 2 rounds for time

 

If your max is higher and you can hold great technique under fatigue you can use higher weights for this one…

 

Each round should take between 60-90 seconds so you have some rest time and time to change weights…

 

POST YOUR BEST BACK SQUAT WEIGHT TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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