Training 12-14-2015

Warm-up: Joint Mobility/Dynamic

Strength:

1. 5 Rounds: Every 90 Seconds perform the following

1 x Snatch, 1 x Hang Snatch, 2 x Behind the Neck Push press

*Begin your first round at a load not exceeding 135/95 and build each round focus on explosive, crisp clean movement on both the snatches and lunges

2. Squats

Choose one of the two following set/rep schemes

3×5 or 3×3

*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 85% of your working 1rm in weight

Conditioning:

20-15-10

Thrusters 115/75
C2B PullUps

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

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