Training 5-27-2016

Warm-up: Joint Mobility/Dynamic


1. Deadlifts

5 x 3 Lightly tensioned banded Deadlifts with 47.5-50% of your 1rm on the bar

*Rest 30 Seconds between efforts
*Todays banded work is dependent on your available equipment. All we’re asking in this setup is to drop a band over your bar and stand on it for increased residence at the top of your reps. The 47.5-50% window should take what tension band you have and your height into effect. If your taller or only have a heavier tension band play on the low end of the percentage. If your shorter or have lighter tension available use that. Focus on crisp speed on top of your efforts.

2. Complete 5 Rounds of the following

1 Minute Palms forward KB Farmers Walk 53/35
3 x Strict T2B

*T2B may be weighted if your grip will allow


6 Rounds

1 Minute Max Cal Effort on a Air Powered piece of equipment (Rower, Bike, Skierg, Etc)
1 Minute to perform 10 Plyo Pushups on 45b plate (5r/5l) + 10 Ball Slams

*Record your total number of Cals earned

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