Training 08-28-2015

Warm-up: Joint Mobility/Dynamic


1. 3 Rounds of the following

5 Reps Deadlift
3 Reps Weighted Pullups

*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, do not exceed 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.

2. 5 Rounds: Every 60-90 Seconds perform the following

3-5 x Ring or Stationary Dips, 6 x Bottoms Up Clean (3r/3l)

*Dips may be performed as weighted efforts



Toe 2 Bar
Sandbag Zercher Squats

*If you don’t have access to a sandbag you can always perform this as a banded substitute

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

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