Training 2-10-2016

Warm-up: Joint Mobility/Dynamic


1. Every 90 Seconds for 5 sets complete the following

3 x Power Clean

*These Do Not have to be touch and go reps and you may build in your efforts if you like

2. 3-5 Rounds of the following

5 Reps KB or Barbell Bench Press
3 Reps Weighted Pullups

*Rest NO MORE there 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 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


10 Minute EMOM

10 Cal Row
1 Full Clean 155/105
2 Hang Full Cleans 155/105

*If you do not finish a round for whatever reason report back to the Rower at the turn of the minute

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