Another “On” and “Off” workout with a twist….

 

STRENGTH:

Back Squat – Heavy set of 3 (Go for a 3RM if you feel good… Last set)

* Warm Ups – 50, 65, 75%

* Work Sets – 85, 90, 94-95% (Optional, new rep max)(About 2:30-3:00 per work set)

 

WORKOUT:

** Goal is to have similar “on” round times for this one and slow the “off” rounds down with more break ups

15:00 AMRAP:

Start with 1 “Off” Round of:

6 Power Cleans @ 80% 1RM (Drop each rep and set up perfectly)

9/12 STRICT Handstand Push Ups (Break up into sets of 1 or 3/4)(Scale reps, height or do Strict DB Press)

 

IMMEDIATELY PROCEED INTO YOUR “ON” ROUND OF…

 

“On” Round of:

15 Deadlifts @ 80% 1RM Clean (Touch and go permitted, but keep your form in check)

20/25 Push Ups (Scale to a box that allows you to keep moving steadily)

REST :30 BEFORE PROCEEDING BACK TO YOUR “OFF” ROUND

 

POST ALL RESULTS TO ZENPLANNER

 

Justin VanBeek

Written by: Justin VanBeek

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