Renegade Team Training
By: JMertlich,
6/28/2010
Warm Up:
2 X 3 minute rounds of Renegade Rope
Agility Ladder X 10 foot patterns
Hurdle Mobility 2 movements X's 10 reps
Focus Lifts:
Jump Squat 4 sets X's 10 seconds
Complex:
Hang Clean 4 sets 1
Jump Shrug 2
Clean Pull 3
X's 2
Complex #2:
Split Jerk 4 sets of 4 reps
Reverse Lunge 2 reps
One legged eccentric Box Squat 2 x 3
Russian Split Jumps 2 x 3
Side Box Jumps 3 x 3
Cuban Press 3 x 12
Internal/External Rotation 3 x 12
Pull Up/Zottman Curl Complex 3 x 6 and 12 reps respectively
Core Work:
Plank
Side Plank
Horse Pose
Alt. Superman
Superman
Bar Hang
X's 2