Training 11-20-2015

Warm-up: Joint Mobility/Dynamic


5 Rounds

1 x Snatch Grip Deadlift, 2 x Dimel Snatch Grip Deadlift
Rest 30 seconds
10 x Banded Zercher squats
Rest 45 seconds
1 x Deadlift @ 90% of your working 1rm

*Rest 90 seconds on the completion of your deadlift before beginning the next series
*Focus on your positioning and bar speed as well as hip extension on all movements. Keep your upper back tight on your SGDL. Focus on firing the hammies and glutes through on your Dimels and lastly use the banded zercher squats to continue the firing pattern of your hips leading into your deadlift.


3 Rounds

6 TGUs (3r/3l)
10 Strict Ring dips
20 Cal Airdyne sprint
200 Meter Run

*The 200 meter run today is meant to be performed as an active recovery run before returning to your TGUs. The TGUs themselves can be performed as heavy as you like. But be sure after your dips and bike sprint to allow yourself to get composed on your run before getting back to the bell

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

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