Training 10-07-2015

Warm-up: Joint Mobility/Dynamic


1. Greco-Roman Rope Climb Test

5 Minute Max 15 foot Legless Rope Climbs

*Quite a few year back I stumbled on a battery of different tests performed by the US Greco-Roman Wrestling Team. The 5 minute climb was among them and is a excellent test of upper body, grip and and mental strength

2. Every 90 second for 5 Rounds perform the following

2 x Weighted Pistols, 5 x Unweighted Jumping Deck Squats

*I am looking for a Max load to be established on this so you may build on your weighted pistols from round to round


8 Minute AMRAP

8 T2B
12 Burpees Box Jump Overs 24/20
20 Cal Airdyne

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

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