Training 09-07-2015

Warm-up: Joint Mobility/Dynamic

Strength:

1. 5 Rounds: Every 90 Seconds perform the following

2 x Hang Snatch Pull,  1 x Hang Split Snatch (Non-Dominate Leg), 1 x Hang Split Snatch (Dominate Leg)

*Begin your first round at a load not exceeding 95/65 and build each round focus on explosive, crisp clean movement

2. Squats

In 7 sets work up to a Heavy 3 or 5 Rep Effort for the day

*Your first 3 sets should be your warmup sets working lighter weight and proper position and bar speed. Your Final 4 sets should in fact be your working sets where you are working to a Maximal load for the day
*Maximal for the day means just that, if you hit a new max on your 3 or 5 rep effort great. If not simply lift to what your body is telling you is the heaviest load you can handle on this training day.

Conditioning:

3 Rounds

Row 250 Meters
5 Power Cleans 185/115
7 HSPUs
7 Ring Dips

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

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