Training 12-16-2015

Warm-up: Joint Mobility/Dynamic


1. 7 Rounds: Every 60 Seconds perform the following

5 x Hang Clean Pulls

*Build each round focus on explosive, crisp clean movement

2. 3-5 Rounds of the following

5 Reps KB or Barbell Incline Press
3 Reps Weighted Pullups or 5 x Gotch MuscleUps

*Rest 45-60 seconds after your Pullups or Gotch MuscleUp
*The goal is NOT muscle failure. Lift as heavy as possible, staying as fresh as possible between sets. Allow that goal to determine your choice weight and number of rounds. You may not kip in your pullups efforts and if you need to go completed unweighted to accomplish you goal reps do so


3 Rounds

15 Kettlebell WallBalls 53/35
10 T2B

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

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