Training 5-7-2018

Warm-up: Joint Mobility/Dynamic

Strength:

1) Build to a Max DxKB Front Rack TGU + 3 x Push Press or Jerk + Front Rack Return

*Rest as needed time frame is up to you
*Build to a maximal effort hitting at least 3-5 volume buidling sets leading up this based on avaible bell weight

2) Build to Heavy series of the following

3 Single Arm KB Snatches + 3 Single Arm OHS or Cork Screw Squats

*Weight must match both sides
*Build to a maximal effort hitting at least 3-5 volume buidling sets leading up this based on avaible bell weight

3) 5 x Heavy 100 Meter Backwards Sled Drag

*These should be heavy enough to hurt but something you can dig in and keep moving on
*Rest 60 Seconds between efforts

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