14
08
2019

Training 8-15-2019

By AJ 0

Warm-up: Joint Mobility/Dynamic

Strength: Bench Press (Density Sets)

4 x Following Series

8 Barbell Bench Press (-2)
10 Alt. Hand Position ChainSaw Rows R. (-2)
1 x Dead Clean + 20 Foot Single arm Open Rack Walk
10 Alt. Hand Position ChainSaw Rows L. (-2)
1 x Dead Clean + 20 Foot Single arm Open Rack Walk
20 Second DxKB Glute Bridge Floor Press

-2 means to drop two reps in each new Round. So 8, 6, 4 and finally 2 reps in your last round. If you find yourself building in weight on your bench that’s fine, but the goal is NOT to fail sets and keep your Glute Bridge Floor Press Weight the same all the way across.

In the Alternating Hand Position Row, alternate between a Neutral and Pronated grip hitting both evenly using a kettlebell weight that allows for full range of motion. On the completion of the last rep, step up perform a Dead Clean and then perform a tight Single Arm Open Rack (vertically stacked forearm) walk for 20 feet.

*Rest 90-120 seconds Between Efforts
*Record weight used for Bench and KB Work

Conditioning:

10 Minute AMRAP

20 American Swings (53/35)
15 T2B
10 Box Jumps (24/20)

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

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