Warm-up: Joint Mobility/Dynamic
1. Double KettleBell Widow Makers
3 x 3-2-3
Widow Maker = 1 x Pushup, 1 x Row/R, 1 x Pushup, 1 x Row/L, 1 x DxKB Snatch, 1 x DxKB Front Squat
*Rest 60 seconds between Clusters and 10 seconds between sets during the Clusters
*The goal is not to build during these set but pick one difficult weight and get it done
85% x 5, 90% x 3, 95% x 1+
*Rest 120 seconds between sets between efforts
*This is week 2 of a loading phase design to exceed our usually sub maximal approach to consistent lifting. The program itself is based of Wendlers 5/3/1 program. The difference here is the intensity Max efforts sets designated with a “+” after the last set.
*Be sure to still take your percentages off of your WORKING 1rm for this phase of training. That means apply the above sets to 90% of your Max lift.
Row 500 Meters
40 Air Squats
Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)