Barbell open prep!

 

GLUTE/INJURY PREVENTION:

Glute Bridges on Bench + Marches

X 12 total reps (3 sec holds each rep)

Band Knee External Rotation while holding a slightly below parallel squat

X 12 total reps (Red or Blue band)

* 2 sets for QUALITY

 

BARBELL SKILLS:

3 Position SQUAT Cleans

(High Hang – NO LEAN, Below Knee, Floor)

* Odd sets – Broken, Even sets – UNBROKEN on 2:30-3:00 clock

* 60% (2 sets), 70% (2 sets), 70-80% (2 sets)

 

WORKOUT:

30 Calorie Bike/Row (Swap on round 2)

30 Deadlifts (153/225#)(60% 1RM)

30 Wall Ball (14/20#)

* 2 rounds for time and CONSISTENCY for EACH round… If you get 5:00 on round 1 then try to stay within 5-10% on round 2…

(14:00 cutoff)

 

POST ALL RESULTS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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