Training 7-20-2016

Warm-up: Joint Mobility/Dynamic

Strength:

1. Take 7 sets to work up to a Heavy double drop and go power clean

*Rest 45-60 seconds between efforts

2. 3-5 Rounds of the following

5 Incline Bench Press
3 Reps Weighted Pullups

*Rest No More then 30-45 seconds after your Pullups
*You must use the same weight for the Dips and Pullups for todays efforts.
*You may not kip in these efforts, if you must go unweighted to accomplish this then do so

Conditioning:

21-15-9

C2B Pullups
Pushups
Box Jumps 24/20

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