9.11.14 Training Sessions (3), IWT

Workout 
T-Spine Mobility
Then:
2×5 Band Tears +
2×5 Shoulder Passes 
Then:
KB Complex
10x Halos +
10x ATW +
10x Figure 8’s +
10x Goblet Squat +
10x Snatch, left and right +
10x Windmill + 
2x TGU +
10x Burpees
2 sets
Then:
Phase I
15x Double KBS OR 10x Touch and Go Power Cleans + 
2:00 minute Row/Ski/Airdyne (8/10 RPE) +
2:00 minute rest
3 sets
Rest 5 minute
Then: 
Phase II
12x KB Front Squats +
2:00 minute Row/Ski/Airdyne (8/10 RPE) +
2:00 minute rest
3 sets
Rest 5 minutes
Then:
Phase III
8-Minute Static Hold Circuit:
KB Rack Hold @ .5x BW +
Toes-and-Nose Handstand +
Box Arch 
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
911_tribute1-1024x768

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