Lift and a little test workout…

 

STRENGTH:

3 rep Sumo Deadlift

* Drop each rep from the top and completely reset so each lift is exactly the same

* 15-20 minutes to get your best heavy, possibly maximal ONLY if you’re feeling and looking good on earlier sets

 

SUPPLEMENTAL: (Last week before we switch it up next week!)

DB Split Squats

1 set of 12 reps each leg @ last week’s work set weights

+

1 set of maximal side planks on each side (1:00 cap per side)

REST 1:00

Repeat for just TWO total sets this week…

 

WORKOUT:

2017 Age Group Online Qualifier WOD #3

21-15-9

Shoulder to Overhead (93/135#)(65-70% 1RM Push Press)

CTB Pull Ups (Chin above or Jumping CTB)

(8 minute cutoff)

* This workout should have a Fran type feel when it comes to speed and intensity so make sure you scale correctly

* You have 8 minutes, but most of you should be done in 5-6 minutes or faster to keep the intensity correct

 

POST YOUR BEST DEADLIFT AND TOTAL TIME FOR THE WORKOUT TO ZENPLANNER

 

 

 

Justin VanBeek

Written by: Justin VanBeek

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