BENCHMARK!

First leading off with a heavier piece…

Work up to your best weight with GREAT technique on a 2RM HANG SQUAT Clean…

Try to not do too many sets on this one…

50, 65, 80, 85-90%, 90%+, 90%+
(All sets of two but you can choose to do the same weight for the last few sets if things feel heavy or continue working up to potentially 96% for 2 for a rep max PR)

AT HOME:
You can work some speed with lighter weights and DBs with focus on moving the DBs as quick as possible in the middle of the lift each rep for 3-5 reps or do some jumping/throwing work instead with just bodyweight…

Workout… A classic…

“Fran”
Thrusters (65/95#) or around 60% of your 1RM
Pull Ups
21-15-9
(8:00 cap)

This one is meant to be fast with higher heart rates and breathing rates so set this one up appropriately to do this…

If you can’t execute quick efficient sets then knock the weights down some for Thrusters while keeping reps 21-15-9…

For pull ups move the reps down to 15-12-9 if needed or move to ring rows for 21-15-9 or used seated pull up to scale for Rx’d reps…

AT HOME:
Sub in lighter DBs or do even do a PVC pipe/broomstick for thrusters and do sumo DL high pulls for 21-18-15-12-9-6-3 with an 8 minute cap to keep the speeds fast and aggressive…

Justin VanBeek

Written by: Justin VanBeek

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