Training 5-11-2016

Warm-up: Joint Mobility/Dynamic


1. Every 90 seconds for 5 sets perform the following

50 Foot Fast Sled Push
3 x Sand Bag “Cleans”

*The Sand Bag “Clean” in todays training is dependent on your available equipment. The goal of this is aggressive extension of the hip. If you have a lighter bag you can throw it over your shoulder. If it’s a really heavy bag just clean it up to your shoulder or load it onto a platform or a box. If you don’t have a sad bag a stone or keg load can be used but ideally this is sand bag work and its about the moving the weight aggressively so get after it.

2. 5 Rounds of the following

3-5 Rep Close Grip Bench Press
3-5 Rep Weighted PullUps

*Rest 60-90 seconds after your Pullups before starting your next round
*You may not kip in your weighted pullups efforts, if you need to go completed unweighted to accomplish your goal reps do so


Every 3 minutes for 12 performed the following:

200 meter run
15 Wallballs
8 Burpees

*If you fail to complete a round for whatever reason take off on your run at the turn of the clock

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