Bars, balls and carries!

 

INJURY PREVENTION:

“Y” Plate Raises + External Rotation x1

“I” Plate Raises + External Rotation x1

10x through going slowly with a slightly heavier plate

+

Ring Row Hold x :45-60 secs

(1 set only for QUALITY)

 

POWER/SPEED/SKILL:

Power Snatch Clusters

1-1-1-1-1 (5-10 secs rest between each single)

Warm ups: 50 & 60%

Work sets: 65,70,75,75-80% 1RM

(New work set every 3:00)

* Speed through the middle of this lift and fast catches are key!!

 

WORKOUT:

21 UNBROKEN Wall Ball (20/25-35#)

* Penalty for broken wall ball is a 10 Calorie Row

21 Toes 2 Bar (42 Knee Raises)

100m Farmers Carry (50-53’s/60-70’s)

15 UNBROKEN Wall Ball

15 Toes 2 Bar (30 Knee Raises)

100m Farmer’s Carry

9 UNBROKEN Wall Ball

9 Toes 2 Bar (18 Knee Raises)

100m Farmer’s Carry

(12 minute cutoff)

 

Upscale to 27-21-15, if you can!

 

POST YOUR WORKOUT TIME TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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