Training 12-9-2016

Warm-up: Joint Mobility/Dynamic


5 Rounds of the following of 3-5 Reps at Each Station

Deadliftt: Not exceeding 70% of your working 1rm
Weighted Pullups: Not exceeding 80% of 1rm
Heavy Russian Swings: This Set is 10-12 Reps of the heaviest weight you can use, you may use single or double bells in these efforts.

*When “Not exceeding” is posted it does not mean you have to match the cap. It simply means do not use more than what is posted. This series is to be performed as lifting by feel, remember our goal is always to Lift as heavy as possible, staying as fresh as possible.

*Move with a purpose station to station in these efforts today
*If you fall below 3 reps at the two main lift stations lower the weight the next round


3 Rounds

12 Power Snatches 95/65
15 Box Jumps 24/20
20 Deadlifts 95/65

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