Monday!

Get on the heavier end for the DB strength piece but really emphasize shoulder blade control to keep those shoulders healthy and strong!

 

STRENGTH:

5 Seated Single Arm DB Presses (EA Arm)
(Sitting on the ground in an “L” position to work a little more stability)
Then…
10 Single Arm Bent Over (Parallel to the ground) DB Bent Over Rows with emphasis on setting your shoulder blades first…
* Work up to a tough set that you still have great mechanics without any early trap activation (4-5 sets total or so)

Don’t be surprised if focusing on setting the shoulder blades makes a normally lighter weight feel heavier, but take the hit now for more strength and less pain long term…

 

WORKOUT:

Workout should be steady and controlled trying to be near perfect on clean positions under fatigue…

5 Cleans from the Ground @ 70-75% 1RM
(These are REQUIRED to be singles… Don’t rush the set up or the start)
10 Front Squats @ 70-75% 1RM Clean
(REQUIRED to be done in TWO sets)
15 STRICT T2B (Strict Straight Leg or Bent)
* Smooth 15:00 AMRAP with emaphsis on consistent barbell mechanics and positions than rounds

Don’t get caught up on scoring today, but instead improve your abilities to execute near perfect/heavish lifts under fatigue…

Justin VanBeek

Written by: Justin VanBeek

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