Training 11-18-2015

Warm-up: Joint Mobility/Dynamic


1. In 7 Minute work up to a quick but heavy 3 rep Power or split snatch

*This is 7 minutes starting with a naked bar to where ever you get, do not exceed your time frame or take a bunch of warmups before starting your clock. Just see where your training will take you with this clock

2. 3-5 Rounds of the following

5 Reps Incline KB or DB Bench Press
3-5 Reps Strict Ring 2 Chest Pullups

*Rest No More then 30-45 seconds after your Pullups
*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.


3 Rounds

50 Double Unders
25 Ball Slams
15 Cal Row
10 Evil Wheel

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

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