18.4 practice!

 

SHOULDER REHAB:

Tempo Bent Over Reverse Flys (3-8# only)

* Raise plates slowly and hold for 5 seconds, slowly lower back to starting position for another 5 seconds for 5 total reps

* Perform another set at the 2:00 mark

 

POWER/STRENGTH:

1 Hang SQUAT Clean + Overhead Anyhow

+

1 SQUAT Clean from the Floor + Overhead Anyhow

* Work up steadily to a HEAVY, but not maximal set for the day of the above 2 reps

* If you struggle to hit 85-90% then take the workout to follow at a slower pacing

* 60, 70, 80, 80-85, 85-90, 85-95% of your OVERHEAD 1RM

 

WORKOUT:

27 Wall Ball Shots (14/20#)(Scaled – 10/20#-9′)

21 Deadlifts (153/225#)(Scaled – 95/135#)

15 HSPUs (Scaled – DB Push Press (35/50s or 20/35s or Hand Release Push Ups… No Boxes)

21 Wall Ball

15 Deadlifts

12 HSPUs

15 Wall Ball

9 Deadlifts

9 HSPUs

(10:00 time cap)

 

POST ALL RESULTS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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