Weightlifting cardio/skill tomorrow…

 

POWER ENDURANCE/SKILL:

5 rep Power Cleans…
(Mid-thigh, above, below and two more from the floor)

Work up to 75% and practice if things feel heavy and work up to as high as 85-90% if things on point and feeling snappy…

 

WORKOUT:

This should be heavier than the DBs you typically use in a workout, but make sure you make it to AT LEAST the round of 8s plus for this one…

Every minute on the minute for a maximum of 12 total minutes:
1st Min – 1 DB Thruster (30-45/45-60’s)
2nd Min – 2 DB Thrusters
3rd Min – 3 DB Thrusters
4th Min – 4 DB Thrusters
… As long as you finish the required reps in the 60 second time frame or less keep moving up the ladder…

Heavy, but reasonable and safe…

 

POST WOD:

Spend some time to smash your shoulders and stretch them…

Then do 40-50 “scap” rows with a light weight then another 30 regular bent over DB rows with a slightly heavier DB weight…

Justin VanBeek

Written by: Justin VanBeek

Leave A Reply:

No comments yet.