New rehab exercise… Learn it and work it in on your own often!

 

INJURY PREVENTION:

1 set of 5 reps of Sharapovas

(3 reps up and 3 reps down = 1 rep)

1 set of Wall Facing Wall Slides with floss band resistance

* 2 sets *

 

POWER/TECHNIQUE:

1 High Hang SQUAT Snatch (No lean)

+

1 Above Knee SQUAT Snatch

+

1 Floor SQUAT Snatch

* 1 set every 2:00 for 6 total sets

* Start around 60% and be perfect and work speed through the middle and solid overhead squats

* Work up to 80% if you’re hitting solid positions

 

WORKOUT:

30 Back Squats (103/155#)(80-85% 1RM OVERHEAD Squat)

30 Chin Above Pull Ups

20 Front Squats (103/155#)

20 Chest 2 Bar Pull Ups

10 Overhead Squats (103/155#)

10 Bar Muscle Ups

(12:00 cap)

 

A few will be allowed to upscale, but be smart and no racks allowed for this workout…

 

Upscale option:

Men – 185#/165#/135# (Change own weights)

Women – 123#/103#/83# (Change own weights)

 

Pulling scale options… Pick the toughest one you can legitimately do…

#1 – 30 Jumping CTB Pull Ups, 20 Chin Above Bar Pull Ups, 10 CTB Pull Ups

#2 – 30 Ring Rows, 20 Jumping Chin Above, 10 Chin Above Kipping (Only if strong enough) or 10 Jumping CTB Pull Ups

 

Make this one tough, but doable on all parts!

 

POST YOUR WORKOUT RESULTS TO ZENPLANNER

 

Justin VanBeek

Written by: Justin VanBeek

You may also like these workouts
WEDNESDAY WORKOUTSUNDAY WORKOUTS

Leave A Reply:

No comments yet.