Training 09-18-2015

Warm-up: Joint Mobility/Dynamic


1. 5 Rounds: Every 60-90 Seconds perform the following

3-5 x Ring or Stationary Dips, 30-60 Second HandStand Hold

*Dips may be performed as weighted efforts Rounds of the following

2. 3 Rounds of the following

3-5 Reps Snatch Pulls
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 110% of your 1rm Snatch. You may not kip in your pullups efforts and if you need to go completed unweighted to accomplish you goal reps do so.


8 Minute AMRAP

10 Burpees
6 TGUs (3r/3l) 53/35
4 Ring Support Leg Raises (L-Sit)
2 OverHead Squats 155/105

*Do not rush your TGUs is you want the full benefit of the movement work with a purpose through the lift hitting all postions correctly

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

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