Training 1-18-2016

Warm-up: Joint Mobility/Dynamic

Strength:

1. Dumbbell Power Snatch

3 x 8 (4r/4l)

*Rest 60 seconds between efforts

2. Squats

2 x 20

*Rest 2 Minutes between efforts
*Squats to be completed at 45-50% of your 1rm

Conditioning:

6 Double KB Front Squats 53/35
200 Foot Farmers Walk
6 Power Cleans 185/115
200 Foot Farmers Walk
9 Double KB Front Squats 53/35
200 Foot Farmers Walk
9 Power Cleans 185/115
200 Foot Farmers Walk

*Ideally you will be able to carry 2×106 Kettlebells for your farmers walk. If you do not have access to those weights you may double up and carry 2×53 KB each hand or work with heavy dumbbells or whatever you have access to for your walks

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

Comments are closed.