Training 1-15-2016

Warm-up: Joint Mobility/Dynamic


1. 5 Rounds: Every 60 Seconds perform the following

5-10 Z-Presses 45/35

2. 5 Rounds of the following

3 Clean Grip Deadlift
3 Reps Weighted Dips

*Rest 2 Minutes after your Dips
*The goal is NOT muscle failure. Lift as heavy as possible, staying as fresh as possible between sets, do not exceed 80% of your working 1rm Deadlift.


12 Minute Running Clock

Run 200 Meters

3 Rounds

5 K2E
10 Second Max battle Rope

*To clarify its Run 200 Meters and then a 3 Round K2E/Battle Rope effort. You will repeat through that as many times as you can in 12 minutes

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

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