Training 10-28-2015

Warm-up: Joint Mobility/Dynamic


1. 5 Rounds: Every 60 Seconds perform the following

2 x Power Clean, 1 x Push Press (PP’s come after second PC)

*Build each round focus on explosive, crisp clean movement

2. Perform the Following for time

Weighted Chinups: 5-4-3-2-1

*Perform this at 30% of your 1rm Weighted Pullup


Every 90 Seconds for 8 Rounds perform the following

6 Heavy H2H Kettlebell Swings
6 Deck Squat to Jumping Ball Slam
30 Second HS Hold

*Perform the Deck Squat to jumping ball slam in the following manner. Start with a slam ball in front of you, roll back perform a deck squat, when you come to the bottom of your landing ideally the slam ball is between your feet and you will pick it up while you jump into air and then slam the ball into the ground
*If at any time you miss a round start you next 90 second window at your H2HSwings

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