Training 9-2-2016

Warm-up: Joint Mobility/Dynamic


3 Rounds

15-20 Dimel Deadlifts
Rest 30 seconds
10 x Banded Zercher squats
Rest 45 seconds
3 x Heavy Double Kettlebell Front Squats

*Rest 90 seconds on the completion of your Front Squats before beginning the next series
*Perform Dimels at 40-45% of your 1rm Deadlift
*Focus on your positioning and speed as well as glute and ham engagement on your pulling movements.


3 Rounds

6 TGUs (3r/3l)
10 Strict Ring dips
20 Cal Airdyne sprint
200 Meter Run

*The 200 meter run today is meant to be performed as an active recovery run before returning to your TGUs. The TGUs themselves can be performed as heavy as you like. But be sure after your dips and bike sprint to allow yourself to get composed on your run before getting back to the bell

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