Training 12-9-2015

Warm-up: Joint Mobility/Dynamic


1.  7 Rounds: Every 60 Seconds perform the following

2 x Power Clean

*Build each round focus on explosive, crisp clean movement

2. Greco-Roman Rope Climb Test

5 Minute Max 15 foot Legless Rope Climbs

*Quite a few years back I stumbled on a battery of different tests performed by the US Greco-Roman Wrestling Team. The 5 minute climb was among them and is a excellent test of upper body, grip and and mental strength



Bench Press

*The choice of Bench weight is up to you today but try not to exceed to heavy passed your body weight as a marker

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

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