Training 10-13-2017

Warm-up: Joint Mobility/Dynamic

Strength:

5 Rounds

2 x Muscle Snatch
Rest 30 seconds
10 x Banded Zercher squats
Rest 45 seconds
1 x Deadlift @ 85-90% of your working 1rm

*Rest 90 seconds on the completion of your Deadlift before beginning the next series
*Focus on your positioning and bar speed as well as hip extension on all movements. Use the Zerchers to fire the those hips through hard before your moving to your singe rep deadlift

Conditioning:

3 Rounds

Max Ring Support
10 C2B Pullups
50 Foot Sled Push
50 Foot Sled Pull
50 Foot Sled Push

*You can cap your Ring Support at 60 seconds
*If you are having to your efforts into smaller supporters thats fine but accumlate at least 45 seconds total

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