A movement we haven’t done for a LONG time…

 

STABILITY/STRENGTH:

* Progress each of these holds slightly longer (1-2 secs each) than last week

:07-:10 Active Hold (Ribs down!)

:07-:10 Chin Above Bar Hold (Jump if needed)

;07-:10 Slow Negative To Lockout

* 2 reps back to back

* 1 set every 1:30 for 3 sets

 

POWER/SKILL:

1 Snatch Balance + 2 OH Squats (Using a Rack)

* Work to your best load where you can hold PERFECT shoulder and knee/hip positions in 15-20 minutes

* Work up slowly and DON’T take this one to complete failure

 

WORKOUT:

25 Double Unders (:30 cap)

10 Alt. DB Snatches (35/50)(20/35#)

25 Double Unders

10 Single Arm DB Push Presses (5 each arm)(35/50)(20/35#)

25 Double Unders

10 DB Front Squats (DB laying across shoulders)(35/50)(20/35#)

* 8:00 AMRAP *

* This one should be a DB weight you can move quickly and efficiently with across the entire workout

* :30 cap for all jump rope sections to keep things moving faster

 

POST ALL RESULTS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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