Strict, strict, strict!

 

STRENGTH:

Heavy, NOT MAXIMAL 3 Rep Strict Press

+

8-10 Plates Rear Raises w/ External Rotation between each set (2-5# plates)

* 15 minutes

* 5 sets (50, 60, 70, 75, 80% 1RM)

 

WORKOUT:

100 Double Unders (2:00 cap each rd)

9/12 Strict CTB Pull Ups

15 Back Squats from a Rack (123/185#)(60-65% 1RM)

* 3 rounds for time *

(18 minute cutoff)

 

Longer cutoff so try to make the pull ups a little tougher and if your 1RM Back Squat is higher you can move up to as high as 145/225#, but be smart about your sets as there are 45 reps in this one…

 

Try to do DUs for 2:00 each time and practice if you can’t get 100…

 

If you can’t do them at all then 200 Singles is another sub…

 

POST YOUR WORKOUT TIME TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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