15
02
2018

Training 2-16-18

By AJ 0

Warm-up: Joint Mobility/Dynamic

Strength:

Deadlift
Take 72.5-77.5% of your working 1RM and perform the following:

5, 5+

*Rest 90-120 seconds between efforts
*You final set of 5+ is a Max Rep set that caps at 15 if you get to that rep count

Conditioning:

10 Minute AMRAP

2 Pushups
2 Alternaing DB Single Legged Deadlifts (1r/1l)
2 Alternating T2B (1r/1l)

*Increase by 2 reps each new round, DB weight is up to you on S/L Deadlifts

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

10,000 Swing Challenge

Buy-in: 20 Heavy Swings

3 Rounds

20 swings
8 DxKB/DB Bent Over Row
30 swings
50′ Sandbag Carry + 3 FS
40 swings
4 Sandbag TGU (2 R, 2 L)
70 swings
50′ Sandbag Carry + 3 FS

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