New assistance work and squats!

 

STRENGTH:

2RM Tempo Back Squat for best loading for the day…

* Lower down for 3 SLOW seconds before standing up quickly, holding for 2 seconds at the top then descend for another slow 3 secs for the 2nd rep…

* 15-20 minutes depending on class sizes

 

ASSISTANCE:

Hamstring Drop Negatives (5 Slow & Controlled seconds before pushing back up with your arms for 5 total reps)

+

1:00 DB Front Rack Hold w/ a heavy DB (50-70/70-100#)

* Butt squeezed and everything stacked up!

* Don’t exceed 100# this week

REST 1:00

Repeat 1 more time…

 

WORKOUT:

27/21 Hand Release Push Ups

21 Sumo Deadlift High Pulls (63/95#)

21/15 HR Push Ups

15 Sumo Deadlift High Pulls (63/95#)

15/9 HR Push Ups

9 Sumo Deadlift High Pulls (63/95#)

(8 minute cap)

 

Scale push up reps in order to keep things fast and possibly unbroken…

 

Scale to a box, but don’t make it too easy!

 

Keep great torso and back positions for high pulls too!!

 

POST YOUR SQUAT WEIGHT AND TOTAL TIME TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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