Training 1-6-2015

Warm-up: Joint Mobility/Dynamic


5 Rounds of the following of 3-5 Reps at Each Station

Dynamic Zercher Squat: Not exceeding 40-45% of your WORKING 1rm Deadlift
Weighted Pullups: Not exceeding 80% of 1rm
Weighted Pushups: Not exceeding 70% of your BW

*When “Not exceeding” is posted it does not mean you have to match the cap. It simply means do not use more than what is posted. This series is to be performed as lifting by feel, remember our goal is always to Lift as heavy as possible, staying as fresh as possible.

*Move with a purpose station to station in these efforts today
*If you fall below 3 reps at any station lower the weight the next round


10 Minute AMRAP

10 Goblet Cossack Squats 53/35
30 Second Battle Rope
30 Ball Slams

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

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