Training 11-6-2015

Warm-up: Joint Mobility/Dynamic


1. 5 Rounds: Every 60-90 Seconds perform the following

3 x Ring or Stationary Dips, 3 x KettleBell Crush Curl

*Dips may be performed as weighted efforts

2. 3 Rounds of the following

3 Clean Grip Deadlift
3 Reps Weighted Pullups

*Rest 2 after your Pullups
*The goal is NOT muscle failure. Lift as heavy as possible, staying as fresh as possible between sets, do not exceed 80% of your working 1rm Deadlift. You may not kip in your pullups efforts and if you need to go completed unweighted to accomplish you goal reps do so.


8 Minute AMRAP

5 Power Clean at 50% of the Deadlift weight you used above
10 Ring Pushups
15 Slamballs

*Slamball weight is up to you

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