Open week!

 

A few days of general prep before the 1st workout announcement on Thursday night!

 

SKILL:

Clean and Jerk Practice for 10 minutes ONLY to figure out a potential starting weight for the lifting portion to come…

 

WORKOUT #1:

Wall Ball (14#/20#)(Scale up, if possible)

DB Shoulder 2 Overhead (25-40’s/45-60’s)

21-15-9

(5 minute cap)

 

IF YOU FINISH EARLY YOU WILL REST UNTIL THE 5:00 MARK…

 

WORKOUT #2:

Calories on the Row/Bike

Kipping Chest 2 Bar Pull Ups (Sub: Chin)

21-15-9

(5 minute cap)

 

AGAIN, IF YOU FINISH EARLY YOU WILL WAIT UNTIL THE 10:00 MARK AND THEN MOVE ONTO…

 

5 minutes to establish a 2RM Clean & Jerk… Can drop between reps

* Aim for trying to get 3-4 sets in during your 5 minute window looking to finish around 85-90% 1RM

* Can drop between each rep…

* Make sure to strip off your weights for the next group coming behind you…

 

Scale reps to 15-12-9, if needed…

 

POST YOUR INDIVIDUAL TIMES PLUS YOUR BEST WEIGHT TO COMMENTS

 

Justin VanBeek

Written by: Justin VanBeek

You may also like these workouts
WEDNESDAY WORKOUTSUNDAY WORKOUTS

Leave A Reply:

No comments yet.