Training 10-14-2015

Warm-up: Joint Mobility/Dynamic


1. 2 x 15-20 Dimel Deadlift

*Rest 2 Minutes between Sets
*To be performed between 30-40% of your Max Deadlift

2.  5 Rounds of the following

5 Reps KB or Barbell Floor Press
3 Reps Weighted Pullups or 1 Rope climb (legless or L-Sit)

*Rest NO MORE there 45-60 seconds after your Pullups or Rope Climbs
*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. You may not kip in your pullups efforts and if you need to go completed unweighted to accomplish you goal reps do so


200 Meter Sandbag Run
20 Heavy SlamBalls
20 T2B
20 Cal Row
20 Pullups
200 Meter Sandbag Run

*Use a moderate weight sandbag for your runs, these are to be unbroken runs, this is not a heavy 200 meter carry

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

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