Glutes, barbell skills and workout!

 

GLUTE WORK:

1:00 Hip Flexor Stretch per side first…

THEN…

Bench Glute Bridges (2 Legs) x 10 Reps, Single Leg x 5 Reps each

(2 sets)

 

POWER/SKILL:

3 Rep Hang SQUAT Clean

* These need to be perfect reps only before you can go up by only 5% each time

* Start with 60%, working up to around 80-85% if you are hitting spots perfectly

* Perform a set every 2-2:30 for 6 total sets

 

WORKOUT:

10 each arm of Alternating DB Snatches (30-35/45-50#)

100 Double Unders (200 Single or Scaled Doubles)

9 each arm of Alternating DB Snatches (30-35/45-50#)

90 Double Unders (180 Singles or Scaled Doubles)

…. All the way down to 1 each arm & 10 Double Unders (20 Singles or Scaled Doubles)

(13:00 cutoff)

 

Scaled Double Options:

50-45-40-35-30-25-20-15-10-5

OR

30-27-24-21-18-15-12-9-6-3

 

Be VERY DELIBERATE about your DB Snatch set up for this one, because its 110 reps if your finish this one…

 

POST YOUR WORKOUT TIME TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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