Training 7-5-2019

By AJ 0

Warm-up: Joint Mobility/Dynamic


3 Sets

7 DxKB Strict Presses, 3 DxKB Push Presses
Rest 45 Seconds
3 DxKB Strict Presses, 7 DxKB Push Presses
Rest 30 Seconds
10 Double DB Presses
Rest 15 Seconds
5-10 Strict PullUps

*Rest 90-120 Seconds between sets

*Use same weight on KB Push Press as you do on the KB Presses. The goal is to hit your sets Unbroken every round. Choose a weight that will allow this to be accomplished.
*If you feel you may fail presses, you may switch to a heaving push press in the goal of keeping the effort Unbroken. But be sure to pick a weight that will allow success in the designed reps
*Your DB weight should be at about 50% of your KB weight, with continuous, smooth reps as the goal


“Team 300 GFY”

10 minutes to accumulate as many calories as possible on an airdyne

You may switch partners at any interval you choose, but choose wisely

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


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