Training 11-25-2015

Warm-up: Joint Mobility/Dynamic


1. 5 x 50 Foot Heavy sled drag

*Rest 60 Seconds between efforts

2. Complete the following in any rep scheme you’d like for time

15 10′ Foot Weighted hoists
20 Close Grip Bench

*The Bench weight today is to be performed at BW if you need to lower the load to be able to complete lower it to 3/4s or 1/2 BW
*The weighted hoist is completed by tossing a rope over a bar, branch, rafter, etc. Pretty find something to toss a rope attached to a weight to and raise and lower it. These are to be heavy efforts, if you have no access and have climbing rope you may sub rope climbs


For 10 minutes going One minute On, One minute Off perform the following

Row 110 Meters
8 Rotational Ball slam (4r/4l)

*You have one minute to completed the above posted work. This is to be a sprint piece so get the rows done as fast as possible before moving on to your ball slams. In your rotational efforts stand sideways to a wall and then bring the ball across your body slamming it into the wall before catching it to begin the next rep. Ball slam weight is up to but be sure to choose a weight that will allow you to maximize your output each rep

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

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