Training 08-12-2015

Warm-up: Joint Mobility/Dynamic

Strength:

1. 5 Rounds: Every 60 Seconds perform the following

2 x Power Clean, 2 x Push Press (PP’s come after second PC)

*Build each round focus on explosive, crisp clean movement

2. 5 Rounds of the following

3-5 Reps KettleBell or BarBell Floor Press
3 Reps Weighted Pullups

*Rest 45-60 seconds after your Pullups
*The goal is NOT muscle failure. Lift as heavy as possible, staying as fresh as possible between sets. Allow that goal to determine your set choice weight. You may not kip in your pullups efforts and if you need to go completed unweighted to accomplish you goal reps do so

Conditioning:

Row 350 Meters
10 Max Height MedBall Tosses 20/14
Run 200 Meters
10 Max Height MedBall Tosses 20/14
Row 350 Meters
10 Max Height MedBall Tosses 20/14
Run 200 Meters

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

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