Lift, skill practice, WOD… Repeat…

 

STRENGTH/POWER:

3RM Push Press from a Rack

* Make sure it’s a Press and not a Jerk 😉

* 60, 70, 80, 85-90%, 90-93%, 93%+ for 3 reps would calculate out to a new 1RM PR

* 15-20 minutes

 

SKILL:

Rope Climb practice for 10 minutes

 

WORKOUT:

30 Wall Ball 2 Fer 1s (14/20#)

* 2 Squats + 1 Throw = 1 rep

3 Legless Rope Climbs (No jumping)

20 Wall Ball 2 Fer 1s (14/20#)

2 Legless Rope Climbs

10 Wall Ball 2 Fer 1s (14/20#)

1 Legless Rope Climbs

(10 minute cutoff)

 

Scale to no jumping, leg assisted, if needed or use a heavier ball (20/25-30#) if you can move quickly with it…

 

POST YOUR BEST WEIGHT AND TOTAL TIME TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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