Training 11-9-2015

Warm-up: Joint Mobility/Dynamic


1. 7 Rounds: Every 60 Seconds perform the following

2 x Power Snatch

*Build each round focus on explosive, crisp clean movement

2. 3 Rounds of the following of 3-5 Reps at Each Station

Squat: Not exceeding 70% of your WORKING 1rm
Weighted Pullups: Not exceeding 80% of 1rm
Deadlift: Not exceeding 80% of your WORKING 1rm

*When “Not exceeding” is posted it does not mean you have to match the cap. It simply means do not use more than what is posted. This series is to be performed as lifting by feel, remember our goal is always to Lift as heavy as possible, staying as fresh as possible.

*Move with a purpose station to station in these efforts today
*If you fall below 3 reps at any station lower the weight the next round


5 Rounds

Row 250 Meters
20 American swings 53/35

*Thankfully this isn’t the 10 rounds that Jeff did of this with Kettlebell snatches instead of swings

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

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