Training 10-19-2015

Warm-up: Joint Mobility/Dynamic


1. 5 Rounds: Every 60 Seconds perform the following

1 x Power Clean, 1 x Full Clean into a Thrusters, 1 x Front Squat

*Begin your first round at a load not exceeding 135/95 and build each round focus on explosive, crisp clean movement

2. Squats

3 x 60%
*Rest 90 Seconds

3 x 70%
*Rest 90 Seconds

2 x 80%
*Rest 2 Minutes

1 x 90%
Rest 2 Minutes

1-3 x 90%+

*Todays Squats are based off your True 1rm Squat. Follow your percentages and rest periods as posted. The last set you may put any amount of weight you like on the bar and can try for a 1, 2 or 3rm. If the weights are just feeling heavy just go for what feels heavy for the day. But if your feeling good, go for it


3 Rounds

9 Deadlifts 255/175
12 Pullups
15 Box Jumps 24/20

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

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