Training 1-29-2016

Warm-up: Joint Mobility/Dynamic

Strength:

1. Deadlift

Perform a Max Set of Deadlifts at 70% of your 1rm

*The goal of this set is to at least fall somewhere between 7-10 reps with a cap of 15 reps. If your 70% weight is not going to allow you to hit the minimum reps drop the weight 10-25#s

2. Weighted Pullups

In 5 Minutes work up to a Heavy Triple Weighted Pullup

*After establishing your Max for the day take your top weight and perform the following

3 x Max Ring Rows with Feet elevated

*Be sure to choose a height for your foot elevation that will allow you to maintain a tight body position for your efforts
*Rest 90 Seconds between efforts

Conditioning:

30-20-10

Double Kettlebell Walking Lunges 35/26
Box Jumps 24/20

*Your Kettlebell lunges are performed with your bells simply hanging at your side. Split the work between your legs so 15/15, 10/10 and finally 5/5

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

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