Training 10-21-2015

Warm-up: Joint Mobility/Dynamic


1. 5 Rounds: Every 60 Seconds perform the following

3 x Hang Power or Hang Split Snatch

*Build each round focus on explosive, crisp clean movement

2. 3 Rounds of the following

5-7 Reps KB or Barbell Incline Press
3 Reps Weighted Pullups or 5 x Gotch MuscleUps

*Rest 45-60 seconds after your Pullups or Gotch MuscleUp
*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


10 Minute AMRAP

12 T2B
50 Foot farmers Walks
10 Heavy Sandbag Squats “Anyhow, Anyway”
50 Foot Farmers Walks

*”AnyHow, AnyWay” means just that. You may do zercher, bear hug, front rack, throw it on your back doesn’t matter just get your hands on the heaviest bag you can and squat it
*You can carry whatever you like for your farmers walks. This does not mean go so heavy you can get all your 50 foot carries done unbroken though. Choose something challenging but manageable to keep this fast

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