Clean test plus a little extra…

 

SHOULDER PREHAB:

1:00 Plate External/Interval Rotation

(2.5-5#… Slow and Methodical)

INTO…

1:00 Plate Scaption Raises

(2.5-5#… Just to hands to head height)

INTO…

:30 of LaCrosse Ball Shoulder Circles

(1 set counter and 1 set clockwise, both sides)

 

POWER/STRENGTH:

1 Hang SQUAT Clean + 2 Front Squats

* Attempting to clean 95-101% by the last set BUT also hit the 2 Front Squats

* 60% (1+2 x 2 reps), 75% (1+2 x 2 reps), 85% (1+2 x 1), 90%, 90-95%, 95-98, 101-103% (Optional, if you’re feeling good)

* 20 mins

 

WORKOUT:

7:00 AMRAP of:

1 Legless Rope Climb (Legs or :20-:30)

9 DB Shoulder 2 Overhead (30-35/45-50’s)

 

POST YOUR BEST WEIGHT AND WORKOUT RESULTS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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