17
07
2018

Training 7-18-2018

Warm-up: Joint Mobility/Dynamic Strength: A) 5 Minute EMOM Odd: One power clean every 15 seconds at 50% of your heaviest clean from last week Even: 5 Knee Jumps *yes, there are an uneven number of minutes, this is not a typo B) Power Clean 2-2-2-2-2 4 x Alternating Single legged over bench jumps (2R...

16
07
2018

Training 7-17-2018

Warm-up: Joint Mobility/Dynamic Strength: A) 5 x 3 Kettlebell Floor Press *Rest 90 seconds between sets B) Kettlebell Floor Press Tabata 8 rounds of :20 max double kettlebell floor press, :10 hollow support hold with arms extended (still holding the weight) *Pick a weight that will allow you to go u...

15
07
2018

Training 7-16-2018

Warm-up: Joint Mobility/Dynamic Strength: Squats 6 sets of the following: 3 Back Squat at 80% of W1rm 3 Goblet Jump Squats 1 Box Jump *Rest 90-120 seconds between sets Conditioning: 3 Rounds 10 C2B PullUps 15 American Swings (53/35) 20 Double Unders 25 Air Squats 30 Box Jumps (24/20) Cool Down: 3-5...

14
07
2018

Training 7-15-2018

Warm-up: Joint Mobility/Dynamic Strength: 5 Rounds 5 x Deadlifts @ 75% of your W1rm 2 x Weighted Pullups Rest 90-120 seconds between sets Conditioning: 10 Rounds 10 Cal Row 50 Foot Bear Crawl 5 Front Squats 95/65 Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

13
07
2018

Training 7-14-2018

Warm-up: Joint Mobility/Dynamic Strength: 5 Rounds 5 x Deadlifts @ 75% of your W1rm 2 x Weighted Pullups Rest 90-120 seconds between sets (or as needed) Conditioning: 10 Rounds 10 Cal Row 50 Foot Bear Crawl 5 Front Squats (95/65) Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip...