Training 12-2-2015

Warm-up: Joint Mobility/Dynamic


1. Perform the following

A. 5 Rounds: Every 60 Seconds perform 2 x Power Clean

*You may build each round focus on explosive, crisp clean movement

B. 2 x 15 Dimel Deadlift

*Rest 2 Minutes between deadlift sets
*To be performed between 30-40% of your Max Deadlift

*Perform A and then 90 seconds later perform your first set of Dimels from B. Again perform your power cleans and then your deads bring the first portion of your strength piece to a end

2. 5 Rounds of the following

3-5 Reps KettleBell or BarBell Floor Press
3 Reps Weighted Pullups

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


10 Minute AMRAP

6 Alternating TGUs 53/35 (3r/3l)
2 x 20-40-20 Shuttle Run (20 second Rests between Runs)

*Your shuttle is a sprint, your TGUs are not, be sure to hit all the proper positions in your turkish getups to gain the full benefit

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

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