Keeping it simple today!

 

GLUTES/INJURY PREVENTION:

Bench Glute Bridge Marches x 10 total w/ 3 second hold when leg is extended (No weight)

10 Banded Squat Hold with band around knees (Push knees slightly inward and outward for 10 slow reps on the bottom)

REST 1:00/STRETCH

* 2 sets total

 

POWER ENDURANCE/SKILL:

5 Position Power Cleans

(High Hang, Mid-Thigh, Above Knee, Below Knee, Floor)

* Odd sets – Broken, Even sets – UNBROKEN

* 60%  70%, 80-85% (2 sets at each weight before moving weight up, 6 sets total)

* 2:00-2:30 clock per set

 

WORKOUT:

40/50 Calories on the Rower for Speed & Consistency (2:30-ish cutoff)

REST 2:30-ish (Try to make the rest time equal to the work time)

* 3 total sets

 

POST ALL RESULTS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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