Training 09-11-2015

Warm-up: Joint Mobility/Dynamic



In 7 sets work up to a Heavy 3 or 5 Rep Effort for the day

*Your first 3 sets should be your warmup sets working lighter weight and proper position and bar speed. Your Final 4 sets should in fact be your working sets where you are working to a Maximal load for the day
*Maximal for the day means just that, if you hit a new max on your 3 or 5 rep effort great. If not simply lift to what your body is telling you is the heaviest load you can handle on this training day.


“Tommy V”

21 Double KB Front Squats 53/35
12 Rope Climbs 15″
15 Double KB Front Squats
9 Rope Climbs
9 Double KB Front Squats
6 Rope Climbs

Today take the time to reflect on those we lost on this unforgettable day in our Nations history. In honor of 9/11 and Hero Friday today we are performing a modified version of “Tommy V.” You can see more about Tommy by Clicking Here.

This is for the memory of all those we lost more then anything don’t lose sight of that, Never Forget.

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

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