Training 5-12-2018

By AJ 0

Warm-up: Joint Mobility/Dynamic


A) Deadlift 5+

*Address the following key as to what weight to add to your bar from last week:

If you completed 5-10 Reps – Add 5 Total Pounds
If you completed 11-14 Reps – Add 5-10 Total Pounds
If you completed 15+ Reps – Add 10-15 Total Pounds

*Max Effort set caps at 15 reps
*If you did not perform a set last week, perform your set @ 70% of your W1rm today

B) Heaving Bent Over Rows

12×2 @ weight that allows for Speed on the bar and full scapular retraction

Note: Today you will be adding bands to your pulls, again air on the side of choosing a weight that will allow you to move fast.

*Rest 30 seconds Between efforts
*Be sure to hit weight that matches the Speed, Positional goal of the movement and the Rest period of the intervals


75 Cal Airdyne
50 Air Squats
25 Pullups

Rest 2 Minutes

35 Cal Airdyne
25 Air Squats
15 Pullups

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


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