01
02
2018

Training 2-2-2018

By AJ 0

Warm-up: Joint Mobility/Dynamic

Strength:

Take 70-75% of your Working 1RM and perform the following

5, 5, 5+

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

Conditioning:

5 Rounds

1 Strict weighted pullup
1 SandBag Pickup + 10 Foot Walk + 1 SandBag Squat
1 SandBag Pickup + 10 Foot Walk + 1 SandBag Squat
1 SandBag Pickup + 10 Foot Walk + 1 SandBag Squat
1 SandBag Pickup + 10 Foot Walk + 1 SandBag Squat
1 SandBag Pickup + 10 Foot Walk + 1 SandBag Squat

*Each new round the Pullup reps increase by 1 to match the round number. So 1/1, 2/2, 3/3, etc
*Weighted Pullup weights are up to you but take the goal of finishing into account when choosing your weight. The same goes for the SandBag walks and squats. You must also drop and pick the bag up every 10 feet after your squat. That means 5 pickups every Round, this does not increase it stays at 5 every round.

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

10,000 Swing Challenge

10 swings
5 V-ups
10 hollow rocks
15 sec flutter kicks
15 swings
5 Heavy DB or KB S2O (R)
25 swings
5 Heavy DB or KB S2O (R)
50 swings
100m run

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