05
06
2018

Training 6-6-2018

By AJ 0

Warm-up: Joint Mobility/Dynamic

Strength: Perform either A or B

A) Bench/Super Set

5 x 2 Tempo Close Grip Bench press

Immediately AFTER each set perform the following KB Complex Single Arm going Right to Left

12 x Deadlifts
9 x Cleans
6 x Shoulder to OverHead

*Tempo on Bench = 32×2
*Rest 60-90 seconds

B) Gymnastics Strength/Super Set

Perform 5 series of the following lifts

5 Yates Rows
5 Hip Thrusts
2 Muscleups or 3-5 Russian Dips

*Choose a weight on the hip thrusts that allows for full glute activation. This is Strength work and NOT FOR TIME. Ideally the muscleups are all Unbroken so if need be, give yourself time to make this happen.

Conditioning:

4 rounds

35 Double unders
10 DxKB Front Squats
2 Odd Object Ground to Shoulder

*You may use a Sandbag, stone or Dball for the shouldering efforts. Weight and object are up to you

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

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