Back to DBs and Barbells!

 

SHOULDER PREHAB:

1:00 90 degree plate external rotation

1:00 Scaption Raises

:30 LaCrosse Ball Circles (Both directions on each arm)

* Use 3-5# only for all of these and be slow and methodical with all reps

 

POWER ENDURANCE:

DB Thruster

10-10-10

* 3 Sets only to try to get your best weight for 10 reps for the day

* Can pause anytime you like, but the DBs must stay on position and can’t be put down otherwise you must start the set over

 

WORKOUT:

5 Cleans (Squat or Power from Floor)

50 DUs (Should take 30-45 secs each time)

10 Deadlifts (Same weight as Cleans)

50 DUs

(10:00 AMRAP… 3-4 rounds is the goal)

 

Use around 80% of your 1RM CLEAN on this one…

 

Move steadily and safely with a heavy weight…

 

POST ALL RESULTS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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