Change of pace week before another cycle!

 

STRENGTH:

Every 3-4:00, depending on class sizes, perform the following:

10 rep STRICT DB Press

+

:20 Ring Row HOLD (20″ box)

* 4 total sets to reach a max load for the press…

* Make sure to keep elbows in and shoulders down along with a neutral body on the holds (watch the overextending)

 

WORKOUT:

15 Sumo Deadlifts (113#/165#)

*40% of your regular DL or less

21 UNBROKEN Wall Ball Shots (14#/20#)

*Any broken set is a 3 Burpee penalty, but you do not have to restart from 0

(9 minute AMRAP)

 

The Sumo Deadlift is an assistance exercise for your regular Deadlift and Back Squats so really emphasize keeping your knees from caving inward during the entire workout…

 

If they do then drop the bar and take a rest…

 

POST YOUR BEST DB WEIGHT AND TOTAL ROUNDS PLUS REPS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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