Training 2-19-2016

Warm-up: Joint Mobility/Dynamic

Strength:

6 Minute EMOM

Odd Minutes: 3 x 1 Strict C2B Pullup
Even Minutes: 5 Supinated Grip barbell Yates Rows

*On your C2B pullups Perform all reps as single efforts. In one powerful strict motion pull your chest into contact with the bar then lower yourself back to an engaged hag position before dropping off the bar and performing your next rep. Take 2-3 seconds between reps to ensure proper mention and power on each rep
*Yates rows are also to be performed as a powerful controlled movement

Conditioning:

21-15-9

Deadlifts 225/155
Double KB Overhead walking-lunge steps 53/35
Over the Bar Burpee

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