Back to SQUAT MONDAYS!

 

PULL STRENGTH/STABILITY:

* Try to accumulate more time under tension than you did last week

Example:

If you did…

:10 Active Hold

:10 Chin Above Bar Pull Up Hold

:10 SLOW Negative

– 1 rep every 1:30 for 3 sets

 

This week you would do…

:06-:08 Active Hang

:06-:08 Chin Above Hold

:06-:08 Negative

* 2 back to back reps every 1:30 for 3 sets

 

STRENGTH:

** 15 MINUTE CAP ONLY

2RM Front Squat from a Rack

* 60×5, 75×3, 85×2, 90×2, 96-100%x2 (Try to go slightly over your 2RM weight… 95%)

* If 96% is pretty easy then try 1 more, but try to not go to failure on any given set!

 

WORKOUT:

40 Box Jump w/ Step Down (20/24″)

20 Toes 2 Bar (Knees 2 Elbow)

* Must be sets of 5 or smaller for all T2B sets, but you determine the rest between these sets of 5

REST :30 AFTER EVERY ROUND

* 12 minute AMRAP… The goal is consistency on EACH ROUND for this one so break your T2B wisely!

 

POST ALL RESULTS TO ZRNPLANNER

Justin VanBeek

Written by: Justin VanBeek

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