18
05
2018

Training 5-19-2018

Warm-up: Joint Mobility/Dynamic Strength: A) Deadlift 5+ *Address the following key as to what weight to add to your bar from last week If you completed 5-10 Reps – Add 5 Total Pounds If you completed 11-14 Reps – Add 5-10 Total Pounds If you completed 15+ Reps – Add 10-15 Total Pounds *Max Effort s...

17
05
2018

Training 5-18-2018

Warm-up: Joint Mobility/Dynamic Strength: Establish a 20RM DxKB Front Squat *Take the last two weeks into account choosing your weight for today Conditioning: 3 Rounds 25 Double Unders 10 Hang Power Cleans 115/85 5 MuscleUps Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope...

16
05
2018

Training 5-17-2018

Warm-up: Joint Mobility/Dynamic Conditioning: 3 Rounds 10 minutes, every 2 minutes: 150 meter Row Sprint *Rest 8 Minutes between each of the 3 rounds, and in that Rest Period complete the following: 50 Foot HandStand Walk 1 Minute SandBag March (In Place) 45 Second Ring Plank Support *If you don’t h...

15
05
2018

Training 5-16-2018

Warm-up: Joint Mobility/Dynamic Strength: 3 x 5 Close Grip Bench press Immediately AFTER each set perform the following DB Complex Twice Unbroken 5 Supinated Grip Row 5 Hang Muscle Cleans 5 Bent Over Rows 5 Hang Power Cleans *Rest 90-120 seconds Conditioning: 50 Strict Pull-Ups 75 Pushups *You may b...

14
05
2018

Training 5-15-2018

Warm-up: Joint Mobility/Dynamic Conditioning: “Hockey Night in Canada 2.0” 10 Rounds 30 seconds Max Jump Squats 30 seconds Max Russian Lunges 1 min rest Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)