Training 10-23-2015

Warm-up: Joint Mobility/Dynamic


1.  Deadlift

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 Deads are based off your True 1rm Dead. 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

2.  3 x Max Rep Strict Pullups

*Rest 90 seconds between efforts


4 Rounds

10 Double KB Front Squats 35/26
20 Rotational Ball Slams (10r/10l)
25 Double Unders
30 Second Battle Rope

*Keep the ball slams light and explosive

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

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