Training 5-16-2016

Warm-up: Joint Mobility/Dynamic


1. 5 Rounds: Every 90 Seconds perform the following complex chain

3 x 1 Double Kettlebell Swing + 2 Double KB Cleans + 1 Double KB Push Press

*Rest 3 Seconds between each complex in the chain. You will perform the above series 3 times each 90 seconds. Be sure to reset the bells slightly in front of you to initiate the back swing from the ground at the start of each new complex. Focus on aggressive crisp movement each lift.
*You may build in these sets if you become more confident in later sets but ideally you pick a heavy weight and stay with it across the board.

2. Squats

70% x 4, 80% x 4, 85% x 2, 90% 2-3×2

*Rest 90-120 seconds between sets between efforts
*In your 90% efforts you have the option to hit 2-3 sets. If your 2nd set is of undesirable position or speed then forgo the 3rd set and move on with your training.
*This is week 2 of a loading phase design to exceed our usually sub maximal approach to consistent lifting. Be sure to still take your percentages off of your WORKING 1rm for this phase of training. That means apply the above sets to 90% of your Max lift.


4 Rounds

Row 250 Meters
15 Pushups
15 Box Jumps 24/20

*Rest 1 Minute Between Effort
*Each Round is to be performed at Max intensity, Post First Round and Total time to Comment

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