Training 12-22-2017

By AJ 1

Warm-up: Joint Mobility/Dynamic


Deadlift 10-8-6-4-2
Weighted Pullups 10-8-6-4-2

*Increase the load after each set working to a more maximal weight in your doubles at the end of the sets. Go from your Deadlifts directly to your Weighted pull-ups
*Rest 2 minutes on the completion of your pull-ups before your next Deadlift set
*This is a run on a rep scheme posted on .Com the other day, we saw a version of this earlier in the week


50 WallBalls 20/14
40 American Swings 53/35
30 T2B
20 HSPUs
10 Burpees

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

Gregory Pontecorvo

Dead lift 185,205,235,255,275
Strict pull-ups 10, 6+2 ringrows, 3+3 RR, 4, 2

50 Wall balls 14lb
40 am swings 44lb
30 straight leg sit-ups
20 30lb DB floor press
10 burpees

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