Barbell skill and a regionals-ish workout!

 

HIPS:

Split Squats x 5ea (Keep working heavier)

Lunge Position Knee Raises x 10ea

* 2 sets

 

POWER/SKILL:

Work up quickly to 80% 1RM Clean and Jerk and perform every minute on the minute for 10 total minutes:

ODD – 1 Below Knee SQUAT Clean and PUSH Jerk

EVEN – 1 SQUAT Clean and PUSH Jerk from the Floor

* Move up SLOWLY to 85% towards the last 4 minutes, but be as perfect as possible!

 

WORKOUT:

4 Rope Climbs (Scale to adjustments or seated reps for 6-4-2)

16 Front Squats (105/155#)

3 Rope Climbs

12 Front Squats

2 Rope Climbs

8 Front Squats

(7:00 cap)

 

Scale rope climb reps to 3-2-1 and pick a front squat weight that allows you to get sets done in halves at worse…

 

Plus rolling and nutrition follow up!

 

POST ALL RESULTS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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