Training 6-15-2019

By AJ 0

Warm-up: Joint Mobility/Dynamic

Strength: Bench Press (Density Sets)

5 x Following Series

5 Barbell Bench Press (-1 rep each round)
20 Second Bent Over Fly (Light)
10 Second Crucifix Hold (Same as Fly)
20 Second DxKB Alt. Single Arm Floor Press
20 Second DxKB Hollow Flutter Kick Hold

-1 means to drop to reps of each new Round. So 5, 4, 3, 2 and finally 1 in the last round

*Rest 90-120 seconds Between Efforts
*Transition directly from your last Fly into your standing Crucifx Hold, this would simply be freezing in the back of the rep on the fly and standing straight up up and holding the position.
*On the Alt. Floor Press pick a weight that will allow you to hit somewhere between 10-14 Reps inside your 20 seconds before transitioning to your 20 second hold


3 Rounds

20 Box StepOver (24/20) 53/35 (-4 reps each round)
5 Strict ChinUps
10 Alt. T2B
15 Burpees
4 Alt. SandBag TGUs (2R/2L)

*The Box StepOvers are on a -4 progression. So 20 the 1st round, 16 the 2nd and 12 the 3rd round. No other movements load drop in your conditioning today

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


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