Training 4-4-2018

By AJ 0

Warm-up: Joint Mobility/Dynamic


A) 3 x 7 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 PushUps
10 Second Pushup Hold at 90 Degrees

B) 3 x Super Set

2 x Weighted Chins
DB Curl “21’s”

*Rest 60-90 seconds between efforts

C) 3 x 45 Second Weighted Hollow Rock

*Rest 30 seconds between efforts


4 Rounds

3 x 1 DxKB Deadlift
4 x Alt. Dead Clean (2R/2L)
4 x Alt. DxKb Front Rack Lunge
Jog 100 Meters

*Each Round consists of the above complex performed 3 times through
*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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