10
04
2018

Training 4-11-2018

By AJ 0

Warm-up: Joint Mobility/Dynamic

Strength:

A) 3 x 4 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

Max Rep Pushup

*You may rest in the plank position, if your in bad plank postion though that terminates the effort

B) 3 x Super Set

DB Curl “21’s” + 100 Foot 90 Degree DB Carry

*Rest 60-90 seconds between efforts

C) 3 x 45 Second Weighted Hollow Rock

*Rest 30 seconds between efforts

Conditioning:

6 Rounds

3 x Sinlge Arm Stagger Stance DB Deadlift (R)
3 x Single Arm Stagger Stance DB Bent Over Row (R)
50 Foot Goblet Carry
3 x Sinlge Arm Stagger Stance DB Deadlift (L)
3 x Single Arm Stagger Stance DB Bent Over Row (L)
Run 50 Meters

*Use the Same DB for the whole Complex, these can be demanding positions so be sure to go solid position over weight
*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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