Warm-up: Joint Mobility/Dynamic
1. 3 Rounds: Every 90-120 Seconds perform the following
5-7 Tempo Feet elevated Ring Pushups, 30 Second Around the Body Pass (ABP) 15r/15l
Tempo = 30×3
*Pushups may be performed with weight
2. 3-5 Rounds of the following
3 Reps Clean Grip Deadlift
3 Reps Weighted Pullups
*Be sure to work at a lower percent today if you go with 5 rounds. The goal is to lift heavy and stay solid throughout all sets. A 3 set effort should be heavier then a 5 set one and vise versa.
*Rest 2-3 Minutes after your Pullups
*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 while not exceeding 80% of your working 1rm Deadlift. You may not kip in your pullups efforts and if you need to go completed unweighted to accomplish you goal reps do so.
Double KettleBell Clean 35/26
Double KettleBell Front Squat 35/26
Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)