Barbell!

 

INJURY PREVENTION WORK:

Tempo Pull Up (Just 1 set only)

* 1-2 secs per spot longer than last week since its just 1 set, BUT 3 reps back to back to back

* :06-:08 Active Hold, :06-:08 Chin Above Hold, :06-:08 Slow Negative

+

Banded Hip Flexor March (Small Orange)

* 15-20 Slow reps trying to keep your lower back flat to the floor

 

STRENGTH:

Front Squat

10-5-1-1-1-5-10

* Go by feel for this one, but try to make it heavy for the day!

* 65, 75, 85, 90-95, 95-101%, 85, 75% (Adjust down 3-5% on all sets if you are sore or not feeling it)

* 15-20 mins

 

WORKOUT:

7 Snatches (80% 1RM… 115/165# at the most)

14 Burpee Box Jumps (20/24″)

5 Snatches

10 Burpee Box Jumps

3 Snatches

6 Burpee Box Jumps

(8:00 Cap… Take this a little heavier and slower to work Snatch positions under fatigue)

 

POST ALL RESULTS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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