conditioning, Fitness, durability, Fitness, resilience, prehab

Training

2 cycles

30x two hand KB swings @32kg

3x double KB jerk @2x24kg

15x two hand KB swings @32kg

3x double KB jerk @2x24kg

5x two hand KB wings @32kg

3x double KB jerk @2x24kg

1 cycle

30x two hand KB swings @48kg

3x double KB jerk @2x24kg
15x two hand KB swings @48kg
3x double KB jerk @2x24kg
5x two hand KB wings @48kg
3x double KB jerk @2x24kg

3 sets of side lying rotational press to arm bar @24kg x3 reps and x6 chin-ups in hollow position

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conditioning, Fitness, durability, Fitness, resilience

Huffin’ and puffin’

Normal training resumes!

Deadlift

365×3

385×1

385×1

365×3

300×8
Double KB Clean

24kg x10x3
3 rounds of barbell complex @65lb

10x wide grip row

10x curls wide grip

10x overhead press 
Ab wheel x20

Jump rope x50

40′ agility drills x5 

(run forward, backward, side shuttle, Carioca, skips = 1 round)

Jump rope x50
Hang tough kids!

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