16
01
2018

Training 1-17-18

By AJ 1

Warm-up: Joint Mobility/Dynamic

Strength:

Bench Press Superset:

Perform 5×4 Bench, using the same weight across all sets

Immediately AFTER each set, perform the following DxDB Complex twice:

1 x Pushup On DBs
1 x DB Deadlift
1 x DB Bent Over Row
1 x DB Hang Power Clean

*Rest 90-120 second between sets

Conditioning:

200 Meter Row
200 Meter Run
200 Feet of Overhead Walking Lunges 45/25

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

Comment
1
Bill

Bench: 1st round with 185 & 60# DB
Round 2-4 w/ 165 & 70#DB, failed the bench on round 4. Dropped down ton 155 on round 5, failed.

Conditioning: 7:17

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