Week 2!

 

SKILL/POWER:

For 8 minutes work up on the following:

1 Tall SQUAT Clean + 1 Split Jerk (Left)

+

1 Tall SQUAT Clean + 1 Split Jerk (Right)

* Use 60-75% 1RM (5% at a time)

For 12 minutes work up on the following:

1 Above Knee SQUAT Clean + Split Jerk

+

1 Floor SQUAT Clean + Split Jerk

 

STRENGTH: 15 minutes

Work up to a challenging set of 1-2 reps of the following:

Bottoms-Up Front Squat

(The loaded barbell will start on low boxes and you will position yourself under the barbell and drive it up to standing before resetting it back to the box for the next rep)

 

This is a new movement for most of you so work up to something challenging, but position is a bigger emphasis than weight…

** Try to work to a heavier weight than last week by 5-10# **

 

POST WORK:

Strict Knees 2 Elbow

2 sets of 15-20 (Slow & Controlled)

+

Single Leg KB Deadlift

2 sets of 10-15 each side (Start light!)

 

POST ALL RESULTS TO ZENPLANNER

 

Justin VanBeek

Written by: Justin VanBeek

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