23
01
2018

Training 1-24-18

By AJ 1

Warm-up: Joint Mobility/Dynamic

Conditioning:

12 Minute Amrap

4 DxKB Front Squats 53/35
Run 100 Meters
4 Deadlifts 225/155

*Add 1 Rep to your Squats and Deadlifts every new round

Optional:

5 Rounds

30 Seconds On Hollow Rocks
30 Seconds Off
15 Seconds On KB Snatch (R) 35/26
15 Seconds Off
15 Seconds On KB Snatch (L) 35/26
15 Seconds Off

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

*When work pieces have “Optional” attachments available, that training is dependent on your current your level of fatigue, comfort with the movements and time remaining in the training session.

Comment
1
Bill

Last warm-up round didn’t feel right so I scaled back to 35#/205#. Made it 6 DLs into the round of 9.

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