Training 09-16-2015

Warm-up: Joint Mobility/Dynamic


1. 7 Rounds: Every 60 Seconds perform the following

2 x Power Clean

*Build each round focus on explosive, crisp clean movement

2. 5 Rounds of the following of 3-5 Reps at Each Station

Press or Push press: Not exceeding 80% of 1rm
Front Squat: Using your Press or Push Press weight
Weighted Pullups: Not exceeding 80% of 1rm
Deadlift: Not exceeding 85% of your WORKING 1rm

*When “Not exceeding” is posted it does not mean you have to match the cap. It simply means do not use more than what is posted. This series is to be performed as lifting by feel, remember our goal is always to Lift as heavy as possible, staying as fresh as possible.

*Move with a purpose station to station in these efforts today
*If you fall below 3 reps at any station lower the weight the next round



Air Squat

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

Comments are closed.