7.24.15 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
15m Lunge +
15m Tin Man Walk +
10x Tempo Squats +
10x Dislocates
5x Double-Clap Burpees +
3x Strict Toes-to-Bar
2 rounds to warm-up
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
KB Complex, 10 reps each:
10x Halos +
10x ATW +
10x Figure 8’s +
10x Goblet Squats +
10x Snatches +
5x Windmill +
2x TGU
2 sets, climbing
Then:
5x KB Bottoms-up Press, AHAP +
10x HR Push-ups +
10x Double KB Snatch, AHAP +
5x Strict Toes-to-Bar
4 sets
Then:
4x KB TGU (2 each) +
8x Reverse Burpees +
4x KB TGU +
6x Reverse Burpees +
4x KB TGU +
4x Reverse Burpees +
4x KB TGU +
6x Reverse Burpees +
4x KB TGU +
8x Reverse Burpees +
4x TGU
Males @ 50, Females @ 30
Then:
Cool Down

 

STRENGTH
5 minutes of BB Improv
Then:
BB Complex, 6 reps each,
Deadlift +
Bent-Over Row +
Front Squat +
Push Press +
Back Squat +
HSPU or Push-up
2 sets, light
Then:
3×3 Duck walk with empty bar (3 steps forward, 3 steps back), climbing
Then:
OHS
2x (5-3-1) Waves
First wave be conservative
Second wave go for maxes at each rep range
Then:
10-Minute Strict Pull-up Challenge
2 Strict Pull-ups every 30 sec for 10 minutes
Then:
3×10 Stir-the-Pot on Swiss Ball
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS
N/A