04
07
2019

Training 7-5-2019

By AJ 0

Warm-up: Joint Mobility/Dynamic

Strength:

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

Conditioning:

“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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