27
03
2018

Training 3-28-2018

By AJ 0

Warm-up: Joint Mobility/Dynamic

Strength:

A) 3 x 5 DB Bench Press

*Rest 60-90 seconds between sets
*Directly after you complete your LAST set of DB Bench preform the following until failure. Form failure is the same as complete muscle failure, so if your pushups or holds get ugly, terminate the effort

3 Tempo Pushups 31×0
10 Second Pushup Hold at 90 Degrees

B) 3 x Super Set

3 Jumping ChinUp with a Negative Return
DB Curl “21’s”

*Rest 60 seconds between efforts

C) 3 x 45 Second Weighted Hollow Rock

*Rest 30 seconds between efforts

Conditioning:

3 Rounds

10 x Deficit KB Deadlift (outside the legs) 53/35
10 x Front Rack reverse step deficit lunges (5r/5l) 53/35
200 Meter Recovery Jog

*Stand on a plate for these efforts to perform your deadlifts. After 10 reps outside the knee clean the bells up into the rack and perform back step lunges off the plate alternating back and forth between legs
*Your Jog is meant to be a Recovery Jog, treat it as such.

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

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