25
02
2018

Training 2-26-18

By AJ 0

Warm-up: Joint Mobility/Dynamic



Strength: 

Perform 3 Working sets of the following series:

3 x Front Squats
10 x DxKB Full Cleans

*Rest 90 seconds between efforts
*Move Directly from the Front Squats to the DxKB Full Cleans, on the completion of your 10th rep begin your rest

Conditioning: 

4 Rounds

4 Dynamic Pulls (see key below)
4 Gymnastic Movements (see key below)
Run 100 Meters

*For this workout you will choose one of the following moments from each key and perform them in your workout. You must stay with the movements you choose for the duration of the piece so pick the one that best suits you.

Dynamic Pull

Power Clean 185/135
SandBag Over Shoulder 2R/2L (Open Weight)
Hang DxDB Power Clean 80/60
Single Bell Dead Clean 4R/4L (Open Weight)

Gymnastics Movements

Ring Muscle Up
Bar Muscle Up
4 Strict C2B, 4 Shoot throughs

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

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