Skills and volume!

 

SKILLS:

Ring/Bar Dips & Doubles/Triples

* Keep things lower volume and get some blood to the shoulders after all the PPs yesterday

* 15-20 minutes

 

WORKOUT:

1200m Run or Row (Depends on weather)(5:30 cutoff)

60 Knees 2 Elbow (Not Triceps! ;))

30 Power Cleans (103/155#)(65% 1RM)

(16:00 cutoff)

 

Scale down to 60-75 knees to 90 degrees or 75-90 AbMat Sit Ups…

 

Scale the Cleans up (113/165#) if you have a Clean 1RM of 175/265# or higher…

 

POST ANY MILESTONES AND YOUR TIME FOR THE WORKOUT TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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