Strong… Open training… Week 3

 

POWER/SKILL:

From a Rack perform the following trying to keep the bar continually moving as you switch between movements:

1 Push Press

2 Push Jerks

1 Split Jerk (Left Leg)

1 Split Jerk (Right Leg)

* Work up to a moderate to heavy weight that allows minimal pausing time between each rep and each movement

* 20-25 minutes

 

POST WOD: Not for time, but quality

:20-:30 Hanging L-Sit Hold

REST :30-1:00

Band Pull Aparts & Pull Downs

20-25 reps EACH

REST :30-1:00

Weighted Superman’s

15-20 reps (Add 15-45# bar to upper back)

 

Run through 3 total times

 

POST YOUR BEST WEIGHT FOR THE COMPLEX TO ZENPLANNER

 

Justin VanBeek

Written by: Justin VanBeek

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