Last week before some new assistance work!

 

POWER/STRENGTH/POSITION:

1 Power Snatch + 2 OH Squats

+

1 SQUAT Snatch + 2 OH Squats

* Position is more important that weight today, but try to work up to the best weight possible in just 15 minutes

 

ASSISTANCE:

1 minute of Max Rep Double KB Swings (26-35’s/35’s-53’s)

REST 1:00

1 set of Max Time Side Bridge Hold on your weaker side (1:30 cap)

(Immediately perform a matching hold on your stronger side… If you hit 75 secs on your weak, do 75 secs on your strong side)

 

WORKOUT:

Perform :30 of near max effort followed by :30 of rest for 4 total rounds on the EACH (16 rounds total) of the following:

#1 Double Unders

#2 Kipping Chin Above Pull Ups

(Jumping CTB Pull Ups)

#3 Double Unders (Try to match #1)

#4 Toes 2 Bar (Knee Raises)

 

Pick an aggressive number to try to complete every :30 period, but don’t go too overboard on the first 2 rounds of each 4 round section so you stay strong the last two rounds…

 

POST YOUR BEST LOAD AND ALL FOUR REPS SCORES TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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