Busy Monday!

 

POWER/SKILL:

Every minute on the minute for 12 minutes:

1 SQUAT Snatch

* Work up SLOWLY and only go for a new 1RM if you’re feeling great and instead work on getting some really good practice with heavier weights and no misses, if possible…

* 60×2,65×2,70×1-2,75,80,85,90,90-93,93-95,95-100,95-102,95-105% (Only 1 attempt per minute on the clock)

 

ASSISTANCE:

* Make sure to test out some weights so your first set it hard out out of the gate *

Hamstring Drops x 6 (3-5 secs each)

+

Front Loaded Box Step Up (Use sandbags or medicine balls to load, use multiple balls or bags, if needed) x 12 total alternating steps

REST 1:00

* 2 total sets so go heavy out of the gate *

 

WORKOUT:

“Helen 2.0”

400m Run

21 KB Swings (53/70#)

12 CTB Pull Ups

* 3 rounds *

(12:00 cap)

 

Very few of you should go Rx’d on this one…

 

However, mix and match easier (lighter KB, Chin above bar or Jumping CTB Pull ups) with the Rx’d versions listed in the workout, BUT set yourself up so you finish all 3 rounds on this one in under the time cap…

 

Try to not scale the reps/run distance unless absolutely necessary, but instead knock the movement difficulty down as needed…

 

POST YOUR BEST WEIGHT AND TOTAL TIME TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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