Strength work!

 

STABILITY:

:30 Ring Row HOLD

:30 REST

2X

 

POWER/STRENGTH:

1 Set of Max Rep Front Squats @ 90% 1RM Clean

* Barbell must be cleaned into position on ALL sets

* Aiming for 4-6 reps or so on the 90% set

* WARM UPS: 60% for 2 Cleans & 3-5 Ft Sqts, 70% for 1 Clean & 2-3 Ft Sqts, 80% for 1 Clean & 2 Ft Sqts

 

WORKOUT:

9 DB Push Presses (35-40/50-55’s)

15 Calories on the Bike/Rower (Bike is the preferred option so try to get 3 rounds in)

21 KB Swings (35/53#)

* 5 Rounds For Time *

(15:00 Cutoff)

 

This workout should be paced at a 7/10 level of exertion pace so you have some steam left on the last round to go a little harder…

 

POST ALL RESULTS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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