Training 09-02-2015

Warm-up: Joint Mobility/Dynamic


1. 5 Rounds: Every 60 Seconds perform the following

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

*Build each round focus on explosive, crisp clean movement

2. 5 Rounds of the following

3 Reps KB or Barbell Floor Press
3 Reps Weighted Pullups or Gotch MuscleUps

*Rest 45-60 seconds after your Pullups or Gotch MuscleUp
*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


12 Minute EMOM

1st Minute – 30 Second Ball Slam or Heavy Bag Work
2nd Minute – 30 Second Pushup Ring Support
3rd Minute – 45 Second Max cal Row

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

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