New week!

 

SHOULDER PREHAB:

10 Scap Rows (Harder Angle)

10 Scap Rows + Ring Rows (Harder Angle)

10 Scap Push Ups

* 2 sets for Quality

 

STRENGTH:

Every 1:00-1:30 switch back and forth between the following:

Odd periods – 2-3 Unbroken Weighed CTB Pull Ups (Add weight each round)

* Scale to Weighted Chin Above, Bodyweight Strict Reps, 3-5 second Negatives or Lower Body Assisted

Even periods – 5 DB Push Presses

* Move to heavier DBs each round

 

WORKOUT:

200m Row

1 L-Sit Legless Rope Climb

10 Wall Ball Shots (14/20#)

* 13 minute AMRAP *

(Goal is 5-6 rounds as a minimum and 7-8 for the higher end)

 

Rope climb options:

1.) Rx’d

2.) Legless

3.) Leg Assisted

4.) Adjustments (3-5)

5.) :10-:15 Rope Holds

 

POST ALL RESULTS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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