Training 5-2-2016

Warm-up: Joint Mobility/Dynamic


1. 5 Rounds: Every 90 Seconds perform the following

Split Snatch: 1, 2, 1

*Rest 15 second between the you sets, your double must be performed by switching back and forth between legs but does not have to be TnG. Your single rep efforts may be performed on any leg you like. You may build in these sets if you like

2. Squats


*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 80% of your working 1rm in weight


Row 500 Meters
15 Power Cleans 155/105
Run 400 Meters
15 Clean Pulls 155/105
100 Double Unders
15 Deadlifts 155/105

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