Little Open prep for 18.2…

 

GLUTES:

Single Leg RDLs x 8ea leg (Little heavier and make sure to keep your back locked in!)

Banded Bottom to Bottom Squats x 10 reps (Blue Band)

* Dynamic Hip Flexor Stretching between sets

* 2 total sets of RDLs and Squats

 

POWER/SKILL:

Work up quickly to 75% 1RM Snatch…

 

Then perform a set of the following every 1:30 on the clock for 5 total sets using between 75-85% 1RM throughout:

1 Hang SQUAT Snatch + 1 Floor SQUAT Snatch

* Can work multiple sets at 85%, but don’t go any heavier than this…

 

WORKOUT:

“Rollercoaster Chipper”

6/10 Muscle Ups (12/20 CTB Pull Ups or Jumping CTB)

20 Deadlifts (123/185#)(83/135#)

20/30 STRICT Handstand Push Ups (20/30 Hand Release Push Ups)

15 Cleans (123/185#)(83/135#)

6/10 Muscle Ups (12/20 CTB)

20 Deadlifts (123/185)(83/135#)

30/40 KIPPING Handstand Push Ups

15 Cleans (123/185#)(83/135#)

6/10 Muscle Ups (12/20 CTB)

(12:00 AMRAP)

 

POST ALL RESULTS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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