Training 09-21-2015

Warm-up: Joint Mobility/Dynamic


1. 5 Rounds: Every 90 Seconds perform the following

1 x Power Snatch, 1 x Hang Split Snatch, 4 x Back Racked Reverse Lunge

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

2. Squats

Choose one of the two following set/rep schemes

3×5 or 3×3

On the completion of you last set perform the following: Squat 1×20 @ 45% of your 1rm

*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 85% of your working 1rm in weight


10 Minute AMRAP

30 Second Slam Ball, Heavy Bag work or pummel drill
10 Double KettleBell Thrusters 35/26
12 Toes 2 Bar
15 Double Unders

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

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