Training 11-30-2015

Warm-up: Joint Mobility/Dynamic


1. 5 Rounds: Every 60 Seconds perform the following

1 x Split Snatch (non-dominant leg), 1 x Split Snatch (dominant leg)

*Begin your first round at a load not exceeding 135/95 and build each round focus on explosive, crisp clean movement

2. Squats

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 Squats are based off your True 1rm Squat. 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


15 Deadlifts 225/155
15 Pullups
10 Power cleans 205/135
10 C2B Pullups
5 Clean and Jerks 185/115
5 Muscleups (Ring or Bar)

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

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