Hope everyone had a great Christmas!

 

STRENGTH:

Deadlift @ 82.5% 1RM

5,4,3,2,1 (A set every 1:30-2:30)

* Lots of hip flexor stretching and glute activation beforehand and during warm ups!

 

Work up using the following: 10 minutes

50% for 5 reps

60% for 4 reps

70% for 3 reps

80% for 2 reps

 

WORKOUT:

In 2:00 perform the following:

10 Power Clean & Jerks (93#/135#)

AMRAP of Bar Facing Burpees with time remaining until the 2:00 mark

* Use 60-65% 1RM and move weight up slightly if you have a high C&J 1RM

 

Rest 4:00 after each 2:00 round and perform a total of 3 rounds for max total reps across the 3 rounds…

 

POST YOUR TOTAL BURPEES COMPLETED TO ZENPLANNER

 

Justin VanBeek

Written by: Justin VanBeek

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