Training 4-21-2018

By AJ 1

Warm-up: Joint Mobility/Dynamic


5+ @ 85% of W1RM

*There is a 15 Rep cap on this set today, the goal is maximal bar speed without the grip becoming a limiting factor, so you may strap today if you like


Alternating Death By…

Odd Minutes: 1 Strict Pullup first minute, 2 the second, 3 the third etc…
Even Minutes: 1 Strict Barbell Press 115/75 first minute, 2 the second, 3 the third etc…

*If you fail to complete your reps for one of the Death Bys then that piece comes to an end. You may continue on with the other movement until you fail to complete you reps in the given time.

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


Long time subscriber first time poster on this page!

Deads: 15@335
It’s been a while since I lifted heavy consistently, so I went completely on feel for this one. It was getting heavy on the final 4 reps so good pick on this weight.

Alternate death by:

Strict Pullups: 11 rounds complete + 8
Strict Presses: 12 rounds complete + 6

Perfect combo for me today.


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