Come in and take a little extra time to work your hips (especially hip flexors) loose for this one!

 

GLUTES:

Single Leg Bench Hip Raises x 8ea

(Use slam ball to load)

Banded Monster Walks x 30′

(Forward for 30′ and Backward for 30′)

2 sets

 

SKILL:

3 Position SQUAT Cleans

(Above, Below and Floor)

Warm up sets: 60, 70, 75% (8 minutes)

Work sets: 80-85% (2:30-3:00 clock each set)

 

WORKOUT:

.5 Mile Bike/200 Double Unders

* Alternate your cardio each round

25 Sumo Deadlift High Pulls (65/95#)

* 10 minute AMRAP *

 

There will be a 2:00 cap for DUs and we ask that you all do these in order to practice unless you aren’t close in which case you’ll do 500 singles…

 

As always be mindful of keeping a strong ribs down position on all high pulls!

 

POST ALL RESULTS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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