Hump day!

 

POWER/SKILL:

3RM Thruster from a rack in 15 minutes
* 50, 65, 80, 85-90, 90-95% (PR set = 93% or higher for 3 reps)

 

WORKOUT:

Play this one a little more conservative if you plan on doing the workout on Thursday night or Friday and scale the pulling reps first and then knock down the pulling movement complexity while keeping the Rx’d reps if you can as a second level scale…

6 Deadlifts @ 50-55% 1RM (153/225# cap)
6/9 Kipping Muscle Ups
12 Box Jumps (20/24″)
9 Deadlifts
9/12 STRICT CTB
15 Box Jumps
12 Deadlifts
12/15 Kipping CTB
18 Box Jumps
15 Deadlifts
15/18 STRICT Chin Above
21 Box Jumps
18 DLs
18/21 Kipping Chin Above
24 Box Jumps
(15:00 to work through the above)

Pull Up rep scales
3/6, 6/9, 9/12, 12/15, 15/18

Make sure to hit some tight spots with a roller afterwards!

Justin VanBeek

Written by: Justin VanBeek

Leave A Reply:

No comments yet.