This will be a transition week before our next 4 week cycle of workout…

 

Make sure to really get some good recovery (lots of good food in the right amounts, sleep, water, etc) in this week…

 

SKILL/POWER:

Work up over the course of 12-15 minutes to a challenging, but not quite maximal set of 2 reps (1 each leg, starting with your weak leg) for a Split Jerk using a rack…

 

Make sure to note your new number on the Goal/PR board…

 

STRENGTH ENDURANCE:

Tabata Mash Up for MAX REPS:

– Exercise #1 – Strict OVERHAND Pull Ups

(:20 Holds OR Seated to Scale)

– Exercise #2 – Hand Release Push Ups

(Use Box to Scale)

– Exercise #3 – REST STATION

* Run through these 3 spots for MAX REPS AT EACH for 4 total rounds (6:00 total)

** One round of Tabata is :20 of work followed by :10 of rest…

 

AFTER THIS 6:00 TABATA WORKOUT REST 1:00 AND PROCEED TO ANOTHER ONE…

 

SPRINT ENDURANCE:

Tabata Mash Up #2:

– Exercise #1 – MAX Calories on the Bike

– Exercise #2 – MAX Rep Med Ball Slams (25#/30-50#)

– Exercise #3 – REST STATION (:30)

* Run FOUR TOTAL TIMES (6:00 total) through this 3 station workout for max total calories and slam reps…

 

POST YOUR WEIGHT FOR THE SPLIT JERK, TOTAL REPS FOR PULL UPS, PUSH UPS, BIKE CALORIES & MED BALL SLAMS TO COMMENTS

Justin VanBeek

Written by: Justin VanBeek

You may also like these workouts
MONDAY WORKOUTSUNDAY WORKOUT (FIT)

Leave A Reply:

No comments yet.