30
03
2018

Training 3-31-2018

By AJ 0

Warm-up: Joint Mobility/Dynamic

Strength:

A) Deadlifts 3, 3, 3+ @ 70% of W1rm

*Rest 90-120 seconds between sets
*The last set is a Max Effort set that caps at 12 reps, if you make it to that rep count

B) Weighted Pullups 3, 3, 3+ (final set Unweighted)

*Rest 90-120 seconds between efforts
*On your last set, drop to an unweighted effort and perform a Max set of Strict or Kipping Pullups, the choice is yours

Conditioning:

5 Rounds

5 Ring Dips
5 PushUps
5 Sand Bag Squats
10 Box Jumps 24/20

*SandBag weight is Open

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

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