A Warm Up Refresher

This is known by many of you but always worth the reminder. During our Warm Ups you shouldn’t be approaching faliure with any these movements. The idea is not to necessarily make it harder each time you do it or test your limits, we want to build a base of sub-maximal volume to gradually build upon. Make it your goal to gradually work closer to perscribed reps and mature versions of these movements but only after you can perform a submaximal sets or variations with perfect technique. For example, if you do 10 push-ups as 5-3-2, keep that up until it feels less difficult and then attempt a different rep scheme like 6-2-2 or 5-4-1. Or if you’ve got 1 or 2 strict push-ups, do 2 strict at the top of each round and then finish out with 7 raised push-ups. Play around with how you approach these warm-ups but always keep some gas in the tank.

end rant.

Strength: Work up to a medium load for the complex:

Clean DL+ Below the Knee power Clean+ Hang Power Clean


Conditioning: 5 Rounds or 18 Minutes
20 Unbroken Double Unders

10 Dumbbell Bench Press, as heavy as possible

5-7 Floor Levers

If you are unable to preform 20 unbroken double unders then practice for a minute and score how many you can link successfully.  Work up to a max set of 10 on the dumbbell bench press. Floor levers are done as been practiced.