9.5.15 Training Sessions (2), OLY Camp, Video

 

GENERAL PREPARATION
WARM-UP:
800m Jog
10x Balancing Leg Swings
10x Hip Hinges
20x Iron Cross Kicks
2×6 Cossacks Squats
2x15m Lunge + SL Balance + SLDL
3×10 KBS, climbing
2×5 Band Tears
2×10 Dislocates
2×5 Strict Push-ups 
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
10m Bear Crawl + 10m Sprint every 30s for 5 minutes
Then:
60 perfect Wall Ball, player chooses load
P1 12x Perfect Wall Ball, AHAP 
P2/P3 Rest
Switch, 5 rounds each
Then:
30-20-10 KBS @ 53/32 + 3-2-1 Hill Sprints
Looks like…
30x KBS + 3x Hill Sprints
20x KBS + 2x Hill Sprints 
10x KBS + 1x Hill Sprint
Right into…
10x DB Push Press, AHAP + 60s Dead Hang +
10x DB Push Press + 45s Dead Hang +
10x DB Push Press + 30s Dead Hang +
10x DB Push Press + 15s Dead Hang
Then:
Cool Down

 

STRONGMAN TRAINING
Practice Fat-Grip DB Clean and Press
Then:
4×60 sec max effort Fat-Grip DB Clean and Press, 2 sets each arm.
Clean with two arms, press with one. 
Then:
50′ Yoke Walk + 
Hill Sprint + 
50′ Yoke Walk
3 runs, each for time
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Bob working the circus dumbbell. Well, it wash;t exactly a circus DB, but it was damn close. I added a fat grip to an 85# DB. Clean with two hands, press with one.

Bob working the circus dumbbell. Well, it wasn’t  exactly a circus DB, but it was damn close. I added a fat grip to an 85# DB. Clean with two hands, press with one.

IMG_7858

Four and half months removed from major heart surgery. What’s your f*&king excuse?

Awesome camp today. The energy and attention was fantastic. I enjoyed coaching everyone.

Awesome camp today. The energy and attention was fantastic. I enjoyed coaching everyone.

VIDEO

Crossfit MagParke from Go Primal Fitness on Vimeo.