13
06
2019

Training 6-14-2019

By AJ 0

Warm-up: Joint Mobility/Dynamic

Strength & Conditioning:

Every 3 Minutes for 15 Minutes Perform the following:

0:00-3:00

Run 200 Meters
8 Power Cleans 165/125
4 Deadlifts 165/125
6 Cossack Squats 35/26 (3R/3L)

3:00-6:00

Run 200 Meters
4 Power Cleans 185/135
8 Deadlifts 185/135
6 Cossack Squats 35/26 (3R/3L)

6:00-9:00

Run 200 Meters
2 Power Cleans 225/155
8 Deadlifts 225/155
6 Cossack Squats 35/26 (3R/3L)

9:00-12:00

Run 400 Meters
10 Deadlifts 275/185
6 Cossack Squats 35/26 (3R/3L)

12:00-15:00

Run 100 Meters
8 Deadlifts NTE 65-75% of w1rm
6 Cossack Squats 35/26 (3R/3L)

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

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