"Dumbbell DT"(2.7.2011)

Kevin in the midst of his Box Jump!


I. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes
90 Degree Quad Stretch(Hip Flexion/Extension)
Shoulder Band Hangs
Hamstring Band Stretch
Shoulder Extensions(Arms Behind Bar)
Speed Work(Vertical Hops)
II. Strength and Metabolic Conditioning Workouts of the Day:
A. Bench Press, 5-5-5-5-5
B. “DT Dumbbell”(AMRAP 12 of):
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Jerk
*Level 1*
Dumbbells loaded @ 15% of Bodyweight
*Level 2*
Dumbbells loaded @ 20% of Bodyweight
*Level 3*
Dumbbells loaded @ 25% of Bodyweight
III. Competitors Schedule Workouts of the Day:
A. Front Squat(5/3/1 Strength Program)
*Take 90% of your 1 Rep Max Front Squat and use this for your calculations.*
1st set @ 65% of 1 Rep max(90%) x 5 reps
2nd set @ 75% of 1 Rep max(90%) x 5 reps
3rd set @ 85% of 1 Rep max(90% x 5 or more reps
B. “DB DT” @ 25% of Bodyweight
Post Weights Used and Time to Complete to Comments.