New week!

 

STRENGTH/POWER COMPLEX:

1 Power Clean + 1 Strict Press + 2 Push Presses + 3 Push Jerks

*Try to do full complex unbroken without dropping the bar back to the floor after the initial Clean into position

* Work up to a potential new Strict Press 1RM, but the goal is to hit 90-95% 1RM Press as a minimum goal

* 60%, 70%, 80%, 85-90%, 90-95%, 90-100%+

* 15-20 minutes to work to your best loading for the day

 

ASSISTANCE:

Single Arm DB Bench Press x 6-8 ea arm

+

Single Arm DB Bent Over Row x 10 ea arm

REST 1:00 (REPEAT 2 MORE TIMES)

* Try to start around the weight you ENDED with last week and work up from there, if possible without missing any reps

* 10 minutes to work through 3 total sets

 

WORKOUT:

200 Foot KB Goblet Walking Lunge (26#/35#)(25′ Segments)(2:00 time cap)

Max FEET of Rope Climbs with time remaining…

(5 minute time cap)

 

One full climb is 15′, but you can do half or three quarters climbs depending on your abilites, but every foot counts!

 

POST ALL RESULTS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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