Training 09-14-2015

Warm-up: Joint Mobility/Dynamic


1. 5 Rounds: Every 90 Seconds perform the following

6 x Double Kettlebell swing, 4 x Barbell Reverse Lunge

*Begin your first round at a load not exceeding 135/95 on the reverse lunge and build each round focus on explosive, crisp clean movement on both the lunges and swings

2. Squats

Choose one of the two following set/rep schemes

3×5 or 3×3

*Rest 2-3 Minutes between efforts
*In picking your rep scheme 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, do not exceed 82.% of your working 1rm in weight



Hang Power Snatch 135/95
Box Jumps 24/20

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

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