Hump day!

 

GLUTES/REHAB:

Single Leg Hip Raises x10ea

* Try to work slightly heavier, but the emphasis is full range at the top

Banded Monster Walks x 30′

* 2 sets

 

POWER/SKILL:

3 Position SQUAT Snatch practice

(High Hang, Below Knee, Floor)

ODD RDS – Broken Set

EVEN RDS – Unbroken Set

* 1st and 2nd rounds – 50% 1RM

3rd and 4th rounds – 60% 1RM

5th and 6th rounds – 65-70% 1RM

(2-2:30 clock per set)

 

WORKOUT:

8:00 of “Controlled” Death By…

* 1st min – 2 Hang Power Cleans (95/135#)(60-65% 1RM)

** Adding 2 reps on every minute until you reach 16 reps on last round, but if a round takes any longer than 45 seconds to complete move on to part 2

8:00 of “Controlled” Death By…

* 9th min – 2-3 Burpees with Lateral Barbell Jump

** Adding 2/3 reps each minute until you reach 16/24 reps on the last round, but if a round takes longer than 45 seconds to complete call it good for the day

 

POST ALL RESULTS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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