Training 2-17-2016

Warm-up: Joint Mobility/Dynamic


1. 5 Rounds of the following

3 Hang Clean Pulls
3 Heavy Double Kettlebell Cleans

*Rest 60 Seconds between effort

2. 3 Rounds of the following

5 Reps KB or Barbell Floor Press
Max Rep Strict Pullup

*Rest NO MORE than 60-90 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 of 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


3 Rounds

50 Foot Farmers Walk
50 Foot Double Rack Carry
30 Second Battle Rope
25 Foot Waiters Walks Right 53/35
25 Foot Waiters Walks Left 53/35
15 Second L-Sit Hold
30 Second Battle Rope

*Your Farmers walk and Rack Carry may be performed with whatever weight you like but your Waiters walks are preset at 53/35

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