Training 09-23-2015

Warm-up: Joint Mobility/Dynamic

Strength:

1. 5 Rounds: Every 90 Seconds perform the following

3 x Axel or Sandbag Zercher Squat

*You may build each round and your efforts can come from the ground or a rack

2. 5 Rounds of the following

3 Reps KB or Barbell Floor Press
3-5 Reps Weighted Pullups or 1-2 Legless Ropeclimbs

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

Conditioning:

5 Rounds

50 Foot Sled Push Forward
50 Foot Sled Drag Back

*Rest 60 seconds after each effort
*Choose a weight that will allow for a aggressive fast and heavy push. This can change depending on what kind of sled your working with and what surface your working on

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

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