TRAINING 8-5-2019

Warm-up: Joint Mobility/Dynamic

Strength: Squat (Super Set)
3 x 20

*The weight on your Barbell Squat will be performed at your heaviest weight from last Monday’s drop set.
Immediately AFTER each set perform the following DxKB Complex:

1 x DxKB Deadlift
1 x DxKB Single Arm Dead Clean R
1 x DxKB Single Arm OffSet Thruster R
1 x DxKB Deadlift
1 x DxKB Single Arm Dead Clean L
1 x DxKB Single Arm OffSet Thruster L

Rest 90-120 seconds Between Efforts

The Barbell Squats are meant to be lighter today, you are only allowed one breath at the top of each rep as a rest. The focus should be on getting as heavy as possible in the complementing complex to follow.

Conditioning:
100ft Heavy SandBag front load carry
50 Deadlifts 95/65
50 DoubleUnders
40 Hang Power Cleans 95/65
40 DUs
30 Back Squats 95/65
30 T2B
20 S20H 95/65
20 DUs
10 Power Snatches 95/65
10 DUs
100ft Heavy SandBag front load carry

Active BodyBuilding Option for Members

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