Training 12-4-2015

Warm-up: Joint Mobility/Dynamic


1. 3 Rounds of the following

3-5 Reps Clean Grip Deadlift
3 Reps Weighted Pullups

*Rest 2-3 Minutes after your Pullups
*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. You may not kip in your pullup efforts and if you need to go completely unweighted to accomplish your goal reps do so.

2. 5 Rounds: Every 60-90 Seconds perform the following

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

*Dips may be performed as weighted efforts


5 Rounds

30 DoubleUnders
12 Alternating Pistal Squats (6r/6l)
6 Sandbag cleans

*Sandbag weight is up to you and what you have available

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

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