Squat and “Elizabeth”… Almost…

 

STRENGTH:

2 Rep Front Squat (15:00)

1st – 65% x 3-4 reps

2nd – 75% x 2-3 reps

3rd – 85% x 2 reps

4th – 90% x 2 reps

5th – 90-95% x 2 reps

6th – 95-100+% x 2 reps

 

ASSISTANCE:

1:00 Deadbug (Switch every :15)

Immediately into…

:45 Band Hip External Rotation (Right)

:45 Band Hip External Rotation (Left)

REST :30

* Repeat for a total of 3 sets *

 

WORKOUT:

“Elizabeth-ish”

21 Hang Power Cleans (93/135)(65%)

* Upscale to 103/155# if strong enough

21 Strict Ring Dips (Bar, Lower Body Assist)

* Muscle Up to position, if able

15 POWER Cleans

15 Strict Ring Dips

9 SQUAT Cleans

9 Strict Ring Dips

(10:00 cutoff)

 

Scale dip reps to 15-12-9 and keep solid and stable ring positions, otherwise move down to bar dips…

 

POST YOUR BEST WEIGHT AND TOTAL TIME TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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