Training 12-4-17

By AJ 1

Warm-up: Joint Mobility/Dynamic


OverHead Squat / Super Set

65% x 5, 75% x 5, 85% x 5+

SUPERSET: On the Completion of Each Set Perform 10 x “The Strain” Double KB Complex (5R/5L)

The Strain – You will perform 1 Double KB Clean then perform 1 walking lunge with the KBs in the Rack position. After the completion of the walking lunge, you will perform another double KB clean, followed by another walking lunge with the opposite leg. These are meant to be done as Heavy as form will allow for a total of 10 Reps 5 a leg

*Rest 90-120 seconds between efforts


10 Cleans 185/115
15 Power Cleans 185/115
20 Double KettleBell Front Squats 35/26
40 Box Jumps 24/20
30 KettleBell Snatches (15R/15L) 53/35

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


OHS 55, 65, 75×12
“Strain” supersets w/ 26s, half lunges to be safe w/ my knee (but no pain so yay)
Conditioning: was feeling like I should be extra careful with my knee at this point, so stuck to 85# for cleans; step-ups for box jumps

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