17
04
2018

Training 4-18-2018

By AJ 0

Warm-up: Joint Mobility/Dynamic

Strength:

A) 5, 5, 5+ DB Bench Press

*Rest 60-90 seconds between sets
*Weight choice is up to you on this, but you must use the same weight for all three working sets

B) 4 x Monster Set

24 x Kroc Rows (12r/12l)
12 x DB Shrugs
20 x Weighted standing side crunch (10r/10)

*Do not rest between stations or Rounds. Keep moving, and grab heavier weights each new round

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
250 Meter Recovery Row

*Stand on a plate 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 Row is meant to be performed at a recovery pace

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

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