Training 12-11-2015

Warm-up: Joint Mobility/Dynamic

Strength:

1. 5 Rounds of the following

Max Ring Support
3 x Weighted Toes 2 Bar

*If you meet or exceed 60 seconds in your first effort add 15-20#s to your next hold. If you meet or achieve 45 seconds in your second effort add a additional 10#s and see where your following 3 efforts fall

*Rest NO MORE then 30 seconds after your T2Bs before going back to the Rings
*You may not kip in your T2B efforts and if you need to go completed unweighted to accomplish your goal reps do so

2. 3 Rounds of the following

5 x Rack Pulls with bar just above the knee

*Rest 2 Minutes between sets
*The goal is NOT muscle failure. Lift as heavy as possible, staying as fresh as possible between sets, do not exceed 85% of your working 1rm Deadlift.

Conditioning:

4 Rounds

1 Minute Max Ball Slams
15 Second Rest
30 Second Max Battle Rope
15 Second Rest

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

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