Training 5-18-2016

Warm-up: Joint Mobility/Dynamic


1. Every 90 seconds for 5 sets perform the following

3 x Sand Bag ground to overhead

*The Sand Bag work in today’s training is dependent on your available equipment. Much like last week you have to work with what you have. If it ends up being a lighter sandbag, toss it over and behind your head as hard as you can. If you have a keg get after that or any other kind off odd object you have access too. Just make it work, a sandbag is ideal but not mandatory.

2. 5 Rounds of the following

3-5 Rep Close Grip Bench Press
2 x Strict Weighted PullUps + 3 Kipping Weighted Pullups at the same Weight

*Rest 60-90 seconds after your Pullups before starting your next round
*Take note the goal of this training is to use the same weight for the strict and kipping pullups in one consecutive set


10 Minute AMRAP

10 Overhead Squats 135/95
10 T2B
10 Bar over burpees

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