Training 2-5-2016

Warm-up: Joint Mobility/Dynamic

Strength:

1. 5 Rounds of the following

Max Ring Support
3 x Weighted Toes 2 Bar

*If you meet or exceed 60 seconds in your first effort add 15-20#s to your next hold. If you meet or achieve 45 seconds in your second effort add a additional 10#s and see where your following 3 efforts fall

*Rest NO MORE then 30 seconds after your T2Bs before going back to the Rings
*You may not kip in your T2B efforts and if you need to go completed unweighted to accomplish your goal reps do so

2. Deadlift 5+

*Address the following key as to what weight to add to your bar from last week

If you completed 5-10 Reps – Add 10 Total Pounds
If you completed 11-14 Reps – Add 15 Total Pounds
If you completed 15+ Reps – Add 20 Total Pounds

*If you Failed to Hit at least 5 reps Last week Reset 20 Total Pounds
*If this is your first week simply pull a 5+ set of Deadlifts at 70% of your
*These may be performed as touch and go rep
*Belts are game, straps are not

Conditioning:

4 Rounds

20 Second Airdyne Sprint
25 Foot Sled Push
25 Foot Sled Pull
10 Ball Slams

*Rest 45 Seconds between Rounds
*These are Max Intensity Intervals, your sled weight is up to but be sure to choose something that will allow you continues movement in your push and pull

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

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