DBs!

 

HIPS:

Elevated Split Squats x5ea

* Start at the weight you ended at last week on the first set and go higher on the 2nd

Banded Hip Flexor x 5ea (Blue or Green band)

* 2 sets

 

POWER/SKILL:

* Stay between 75-80% 1RM Jerk (80-85% 1RM if you’re newer) for all work sets

Every minute on the minute for 9 total minutes:

1st minute – 1-2 HANG Power Clean and Push Jerk

2nd minute – 1-2 Floor Power Clean and SPLIT Jerk (Non-Dominate Leg)

3rd minute – 1-2 Floor SQUAT Clean and SPLIT Jerk (Dominate Leg)

* Can move up slightly every 3rd minute as long as you stay within the percentage range listed above

* Warm ups: 50, 60, 70% 1RM Jerk

 

WORKOUT:

* 5 minute AMRAP for speed and position

7 DB Sumo Deadlift High Pulls

7 DB Hang Power Cleans

7 DB Shoulder 2 Overhead Anyhow

* Ladies – 15-25’s, Guys – 30-40’s

 

Pick a weight that allows fast and unbroken sets through most of this workout…

 

POST ALL RESULTS TO ZENPLANNER

 

Justin VanBeek

Written by: Justin VanBeek

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