Training 11-23-2016

Warm-up: Joint Mobility/Dynamic


1. In 9 Sets work up to a Heavy Single on the Power clean

*Start your bar loaded No Heavier then 135/95 and Rest no more then 60-90 second between efforts

2. 5 Rounds of the following

3 Rep Close Grip Bench Press
3 Rep False Grip Chest 2 Ring Pullups

*Rest 60-90 seconds after your pullups before starting your next round



Cal Row
Burpees over the Rower

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