Training 2-12-2016

Warm-up: Joint Mobility/Dynamic


Deadlift 5+

*Address the following key as to what weight to add to your bar from last week

If you completed 5-10 Reps – Add 10 Total Pounds
If you completed 11-14 Reps – Add 15 Total Pounds
If you completed 15+ Reps – Add 20 Total Pounds

*If you Failed to Hit at least 5 reps Last week Reset 20 Total Pounds
*If this is your first week simply pull a 5+ set of Deadlifts at 70% of your
*These may be performed as touch and go rep
*Belts are game, straps are not


4 Rounds

20 Ring Pushups
30 Second Pushup Ring Support
Run 200 Meters
3-5 Strict or Weighted Pullups

*Pullup weight is up to you for today. You may suspend weight from you however you like or wear body armor if you have it and at that point if you have it on and want to wear it the whole training piece. If you don’t have weighted pullups then simply perform then unweighted. All effort weighted or not are to be performed strict with NO KIP

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