Training 10-26-2015

Warm-up: Joint Mobility/Dynamic

Strength:

1. 7 Rounds: Every 60 Seconds perform the following

1 x Split Snatch (non-dominate leg), 1 x Split Snatch (dominate leg)

*Begin your first round at a load not exceeding 115/85 and build each round focus on explosive, crisp clean movement

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 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 80% of your working 1rm in weight

Conditioning:

10-6-2

Power Clean 185/115
Pistol Squat

*After your each complete set of Pistols complete 2 Legless Rope Climbs, this includes two to finish the workout
*Your pistols are not split in these efforts the 1st round is 20 total reps (10r/10l), the next is 12 (6r/6l) and the last round is 4 (2r/2l)

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

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