Training 08-26-2015

Warm-up: Joint Mobility/Dynamic


1. 5 Rounds: Every 60 Seconds perform the following

3 x Clean Pull

*Build each round focus on explosive, crisp clean movement

2. 3-5 Rounds of the following

5 Reps KB or Barbell Bench Press
3 Reps Weighted Pullups or Rope climb (legless or L-Sit)

*Rest NO MORE there 45-60 seconds after your Pullups or Rope Climbs
*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


4 Rounds

10 Pullups
50 Foot farmers Walks
10 Front Squats 135/95
50 Foot Farmers Walks

*You can carry whatever you like for your farmers walks. This does not mean go so heavy you can get all your 50 foot carries done unbroken though. Choose something challenging but manageable to keep this fast

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

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