Training 8-14-2017

Warm-up: Joint Mobility/Dynamic


1. Squats

3×3 or 3×5

*Perform at a weight not exceeding 85% of your W1rm

2. To be performed after each Round of Squats

Right Arm Rest 30 Seconds then Left Arm

1 x KB Snatch
2 x KB Pushpress
1 x KB Windmill

*Rest 60-90 seconds between efforts before returning to the Squat bar
*Use the same weight on the entire complex, come from the snatch directly into your pushpress and from your second push press into your windmill


3 Rounds

5 Burpee MuscleUps
3 x Bully Complex @ BW or 1/2 BW

Bully Complex: 1 x Pendlay Row, 2 x Clean Grip DeadLift, 3 x Hang Power Cleans

*There is no Female or Male weight today, its BW or Half BW. Choose what you can properly perform the Bully with. Ideally the Bully is to be performed Unbroken all 3 rounds I’m not holding you to that today. But try for the strictest form you can maintain on the Pendlay Row

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