14
04
2019

Training 4-15-2019

By AJ 0

Warm-up: Joint Mobility/Dynamic

Strength: Squat (Drop Set)

3 x 20

*The weight on your Barbell Squat will be performed at your heaviest weight from last Monday’s drop set.

Immediately AFTER each set perform the following Single Arm KB Complex:
(same weight R/L)

1 x Dead Clean
1 x Bottoms Up Clean
1 x Bottoms Up Squat

*Rest 90-120 seconds between efforts
*Be sure to apply the same 1 breath cadence to this week’s Squats as Well
*If you are severely limited by the Bottoms Up Squat, you may spot it with your free hand. But the price of entry for that is a controlled Bottoms Up Clean, you must be able to do this right and left

Conditioning:

“Black Coffee Blues”

3 Rounds

5 MuscleUps
10 Russian Swings (53/35)
15 Double Unders
20 Air Squats
25 Hollow Rocks
30 Box Jumps 20″

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

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