Training 8-31-2016

Warm-up: Joint Mobility/Dynamic


1. In 7 sets starting from 135/95 work up to a heavy Double power clean

*Rest 60-90 Seconds between efforts

2. 5 Rounds of the following

10 Rep Single Arm Decline Bench Press (5r/5l)
3 Rep weighted Pullup

*Rest 60-90 seconds after your pullups before starting your next round
*The goal is NOT muscle failure. Lift as heavy as possible, staying as fresh as possible between sets. Allow that goal to determine your choice weight and number of rounds. You may not kip in these efforts


4 Rounds

20 Wallballs 20/14
10 Plyo Alternating Plyo Lunges (5r/5l)

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