Training 3-30-2016

Warm-up: Joint Mobility/Dynamic


1. In 7 Minutes work up to a Heavy 10 Rep KB or DB Bench Press

*Be sure to hit at least 3 full 10 rep sets before you attempt your Max. These themselves don’t have to be maximal but are volume building in nature

2. Choose from one of the two following Options

A) In 12 Minutes work up to a Heavy Double on the Back Squat
B) Perform a 3×1 Back Squat at 90-95% of your working 1rm rest 2 minutes between efforts. This must be complete in 12 minutes


3 Rounds

25 Box Jumps 24/20
10 Hang Power Snatches 115/85

*Post time to Complete and Results to Comments

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