Training 09-25-2015

Warm-up: Joint Mobility/Dynamic


1. Every 60-90 Seconds perform the following

Work up to a Heavy set of 3 Weighted Pullups, add weight each new Round until you can no longer complete three Reps

*You may not kip in your pullups efforts and if you need to go completed unweighted perform 5 sets of three. If you hit you weighted max before 5 Rounds have been completed lower you load and finish out 5 efforts. If you go past that finding your max go until you have completed it thats fine, find a Max

2. 3 Rounds of the following

5 x Rack Pulls with bar at Mid thigh

*Rest 2-3 sets
*The goal is NOT muscle failure. Lift as heavy as possible, staying as fresh as possible between sets, do not exceed 85% of your working 1rm Deadlift.


12 Minute EMOM

Odd Minutes: 7 Ring Pushups, 5 Burpees
Even Minutes: 10 Double Kettlebell Front Squat, 5 Burpees

*Double KB Front Squat Weight is up to you in todays work pieces. The goal should be something you can hit for tough sets of 10 though so choose your weight correctly

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

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