Reminder no 5:30pm tonight so we can set up for our team comp on Saturday!

 

CORE STABILITY:

2:00 Side Bridge on each side

* Accumulate as many QUALITY seconds as you can on each side

 

POWER:

Every minute on the minute for 15:00 after some technical stuff with the empty barbell:

1 Power Snatch (Hang or Floor)

* WORK UP SLOWLY using the following percentages aiming for max effort sets on the last 3-5 rounds only:

60, 65, 70, 75, 80, 85, 88, 90, 92, 92-95, 92-97, 95-101%, 95-103%, 95-105%

* You can also choose to take a round off in order to get an extra 60 seconds of recovery if you need it

 

WORKOUT:

1:30 Clock to complete:

250/300m Row

JUMPING Bar Muscle Ups with time remaining (Thesee should be a challenging height, but manageable)

REST 3:00

 

Repeat 4 total times for total muscle ups across all 4 rounds…

 

Ladies – Bar between chest and collarbone or so…

Men – Bar between chest and top of the head or so…

 

POST ALL RESULTS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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