04
05
2018

Training 5-5-2018

By AJ 0

Warm-up: Joint Mobility/Dynamic

Strength:

A) Deadlift 5+ @ 70% of W1rm

*Max Effort set caps at 15 reps

B) Heaving Bent Over Rows

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

*Rest 30 seconds between efforts
*Be sure to choose a weight that matches the Speed, Positional goal of the movement and is appropriate for the duration of the intervals

Conditioning:

100 Unbroken Russian Swings at the Heaviest weight possible
50ft Heavy Sled Drag
15 Pushups
75 Unbroken Russian Swings at a load lower than the set of 100
50ft Heavy Sled Drag
15 Pushups
50 Unbroken Russian Swings at a load lower than the set of 75
50ft Heavy Sled Drag
15 Pushups
25 Unbroken Russian Swings at a load lower than the set of 50
50ft Heavy Sled Drag
15 Pushups

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

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