New glutes!

 

GLUTE WORK:

Weighted Single Leg Glute Bridges x 8ea

(Lay DB across lap trying to keep both hips level, but push with 1 leg only)

Banded Lateral Walks x 25′ Left and Right (50′ total with band around knees)

* 2 total sets *

 

POWER/SKILL:

1 Above Knee SQUAT Snatch

1 Below Knee SQUAT Snatch

1 Floor SQUAT Snatch

* Work up to 70% and perform a new set every 2:00 adding weight every 2nd set up to a high of 80% 1RM if you’re hitting things perfect

* 6 total sets @ 70, 70, 75, 75, 75-80, 75-80

 

WORKOUT:

UNBROKEN Wall Ball Shots (20/30-35#)

Burpees

21-15-9

(7:00 cap)

 

The penalty for a broken Wall Ball set is you have to restart that specific set and broken means if the ball stops moving at all…

 

POST YOUR TOTAL WORKOUT TIME TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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