Training 1-13-2015

Warm-up: Joint Mobility/Dynamic


1. 5 Rounds: Every 90 Seconds perform the following

3  x  Power Clean

*Build each round focus on explosive, crisp clean movement

2. Complete the following in any rep scheme you’d like for time

25 Close Grip Bench

*Anytime you break on the Bench complete a set of Max Strict Pullups and then 10 Ball Slams
*The Bench weight today is to be performed at BW if you need to lower the load to be able to complete lower it to 3/4s or 1/2 BW


For 10 minutes going One minute On, One minute Off perform the following

Row 110 Meters
8 Rotational Ball slam (4r/4l)

*You have one minute to completed the above posted work. This is to be a sprint piece so get the rows done as fast as possible before moving on to your ball slams. In your rotational efforts stand sideways to a wall and then bring the ball across your body slamming it into the wall before catching it to begin the next rep. Ball slam weight is up to but be sure to choose a weight that will allow you to maximize your output each rep

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

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