Training 1-20-2016

Warm-up: Joint Mobility/Dynamic

Strength:

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.

Conditioning:

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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