Training 11-18-2015

Warm-up: Joint Mobility/Dynamic

Strength:

1. In 7 Minute work up to a quick but heavy 3 rep Power or split snatch

*This is 7 minutes starting with a naked bar to where ever you get, do not exceed your time frame or take a bunch of warmups before starting your clock. Just see where your training will take you with this clock

2. 3-5 Rounds of the following

5 Reps Incline KB or DB Bench Press
3-5 Reps Strict Ring 2 Chest Pullups

*Rest No More then 30-45 seconds after your Pullups
*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.

Conditioning:

3 Rounds

50 Double Unders
25 Ball Slams
15 Cal Row
10 Evil Wheel

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

Comments are closed.