Skills and go hard!

 

HIP/SINGLE LEG:

Lateral Lunge x 5ea

(Start where you ended last week for weight)

Banded Lateral Walks x 10ea

(Green band in a deeper squat or black band in a higher squat)

* 2 sets

 

SKILL/POWER:

5 Position Cleans (Vary up you catches)

(High hang, mid-thigh, above knee, below knee and floor)

* Try to complete these 5 reps unbroken for some of these sets as long as your finishing positions are similar

* 50, 60, 70, 75, 75-80, 75-85% (2-3:00 clock)

 

WORKOUT:

30 Calories on the Rower

30 Alternating DB Snatch

20 Calories on the Rower

20 HANG DB Clean and Jerk (10 each arm)

10 Calories on the Rower

10 DB Shoulder 2 Overhead (5 each arm)

(9:00 cap)

 

The goal is to pick a pretty heavy weight you can keep moving relatively quickly with, but that’s above the typical weight you use in most DB workouts…

 

POST ALL RESULTS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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