Training 2-19-18

By AJ 0

Warm-Up: Joint Mobility/Dynamic


Perform 3 working sets of the following series:

1 x Heavyish Back Squat
7 x Thrusters 95/65 + 3 x Presses 95/65

*Rest 90 seconds between efforts
*Choose a heavier single effort for the day on the back squat but do not make it something you will be failing reps at, just a tough single each set.
*Have a second bar set up to move to directly after you Squat and perform 7 thrusters followed by 3 presses (ideally unbroken) at a weight not exceeding 95/65


12 Minute AMRAP

3 Power Snatches 95/65
3 Bar Facing Burpees
1 Rope Climb

*Add 1 Bar Facing Burpee each new round, the Power Snatch and Rope Climb weigh stays the same

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

10,000 Swing Challenge

5 Rounds

25 Swings
10 Hindu Pushups
50 Swings
10 K2E
25 Swings
30 second Handstand Hold


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