New shoulder work!

 

INJURY PREVENTION:

10 Slow Shoulder Blade Ring Rows

5 Tempo Regular Ring Rows (Emphasis on shoulder blades BEFORE arm pulling)

10 Shoulder Blade Push Ups (Emphasis on pressing shoulders blades down into the back of your rib cage)

* 2 total sets *

 

POWER:

2RM Push Jerk from a Rack

* 60, 75, 85, 90, 90-93, 96-100% (96%+ for 2 = Rep Max PR)

* 15-20 minutes depending on class sizes

 

WORKOUT:

DB Power Cleans (35’s/50’s)

Burpees

Calories on the Rower

15-12-9-6-3

(8:00 Cap)

 

Push the pacing hard on this one, but be strong and consistent on your DB cleans!

 

POST ALL RESULTS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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