Training 1-20-2016

Warm-up: Joint Mobility/Dynamic


1. 3 Rounds

7 x Axle Zercher Squat: Not exceeding 40-45% of your WORKING 1rm Deadlift
3-5 x Axle Narrow Snatch Grip Deadlift

*Zercher Squat not to exceed Not exceeding 40-45% of your WORKING 1rm Deadlift. Use the Same Weight on the Narrow Snatch Grip Deadlift. The narrow grip should be a half to full thumbs length in from your traditional grip
*If you find yourself without an axle simply hold your traditional bar with a thumbless palm exposed grip on your dead
*Rest 2 Minutes between efforts

2. 3 Rounds of the following

5 Reps Incline KB or DB Bench Press
20 Kroc Rows (10r/10l)

*Rest No More then 30-45 seconds after your Pullups
*The goal is NOT muscle failure. Lift as heavy as possible, staying as fresh as possible between sets. Allow that goal to determine your choice weight and number of rounds.


5 Rounds

Max Ring Support
50 Foot Sled Push
50 Foot Sled Pull

*The Ring Support Max effort caps out at 60 seconds

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

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