Open week!

 

PULL STRENGTH/STABILITY:

* Try to accumulate a little more holding time overall compared to 2 weeks ago

:05-:07 Active Hold

:05-:07 Chin Above Pull Up Hold

:05-:07 Pull Up Negative

* 3 reps back to back to back before resting (2:00 per round)

* 2 total sets

 

STRENGTH:

5 Rep Deadlift (88% = New rep max)

* Can touch and go or drop each rep and reset… Perfect back and hip positions

* 50, 65, 80, 88-90% (Optional, only if you’re feeling and looking good)

* 3-4:00 clock per set

 

WORKOUT:

2:00 AMRAP

1 Leg Assisted Rope Climb (:20 cap)

10 Unbroken Wall Ball Shots (14/20#)

3/5 CTB Pull Ups (Chin Above/Jump CTB)

10 Unbroken Wall Ball Shots

5 Toes 2 Bar (6 Knees 2 90 degrees)

10 Unbroken Wall Ball Shots

(Move back to RC if time remaining)

REST 2:00

Repeat 4 total times (14:00)

 

The goal is to complete 3 rounds or more per 2:00 window so if you don’t make it to the last pulling movement in the line start there on the next 2:00 window…

 

POST ALL RESULTS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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