Training 08-19-2015

Warm-up: Joint Mobility/Dynamic


1. 5 Rounds: Every 60 Seconds perform the following

2 x Power Clean, 1 x Push Press (PP’s come after second PC)

*Build each round focus on explosive, crisp clean movement

2. 3-5 Rounds of the following

5 Reps Incline KB or DB Bench Press
3 Reps Weighted Pullups or Gotch MuscleUp

*Rest No More then 30-45 seconds after your Pullups or Gotch Muscleups
*The goal is NOT muscle failure. Lift as heavy as possible, staying as fresh as possible between sets. Allow that goal to determine your choice weight and number of rounds. You may not kip in your pullups efforts and if you need to go completed unweighted to accomplish you goal reps do so


5 Rounds

100 foot Front load carry
4 Deadlifts 115/75
1 Power Clean 115/75
6 BarBell Front or Back Rack Walking Lunges 115/75

*You can carry whatever you like out in front of you unsupported on your shoulders. This means you can front rack kettlebells or goblet carry a KB or DB. You may also wrap your arms a round a sandbag, keg or stone. Figure it out and get it done.

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

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