Speed, speed, speed!

 

INJURY PREVENTION:

1 rep at the “ITY” positions

x 15 total sets with 5-8# weights

+

30-40 Band resisted hand walks at all different directions (Each hand movement counts as 1 rep)

* 1 set total

 

POWER/SKILL:

Every minute on the minute x 6 minutes:

1 Tall SQUAT Clean + 1 High Hang SQUAT Clean (No lean!)

* Start with the barbell if needed and work up to around 60% 1RM as long as things move quickly

IMMEDIATELY INTO ANOTHER…

EMOTM for 6 more minutes:

1 Power Clean + 1 SQUAT Clean

* Lots of speed through the middle working the following percentages:

65, 70, 70-75, 75-80, 80, 80-85%

 

WORKOUT:

Double Unders (Scale reps, singles only if necessary, but double reps)

50-40-30-20-10

STRICT Toes 2 Bar (Strict K2E or Sit Ups)

25-20-15-10-5

(12 minute cutoff)

 

Lots of ways to slice this one, but make it tough yet manageable…

 

If you’re good at DUs then do 100-80-60-40-20…

 

Can also scale strict T2B to 15-12-9-6-3 or do sit ups for 50-40-30-20-10…

 

POST YOUR TOTAL TIME FOR THE WORKOUT TO ZENPLANNER

 

Justin VanBeek

Written by: Justin VanBeek

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