Training 12-21-2015

Warm-up: Joint Mobility/Dynamic

Strength:

1. 5 Rounds: Every 60 Seconds perform the following

2 x Power Snatch

*None of these efforts should exceed more then 70-75% of your 1rm. This is simply an athletic primer today, focus on being explosive and receiving in a strong position

2. Squat

Work up to a Heavy Single for the day in 10-15 minutes

*Todays training holds no restriction to rest period between sets or percentages you must follow on your way to your Heavy Single. If this produces a new PR thats awesome, if it just produces some good heavy single training for the day thats great as well. You may use your 10-15 minutes however you like, just squat

Conditioning:

8 Minute AMRAP

25 Foot Single Arm Rack walk (R)
10 KB Chain Saw Rows (R)
10 Single Arm KB Front Squat (R)
10 Burpees
25 Foot Single Arm Rack walk (L)
10 KB Chain Saw Rows (L)
10 Single Arm KB Front Squat (L)

*You may go as Heavy on your KB work as you like but ensure a proper rack

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

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