1.30.16 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
5-minute flow with Coach Chris
Then:
WORKOUT:
German Body Comp Training
A1 10-12x Back Squats 
A2 4-6x Chin-ups
10 minute AMRAP
Then:
B1 10-12x Sump Deadlifts 
B2 1 and 1/4 DB Chest Press, neutral grip)
10 minute AMRAP
Then:
C1 8-10x Standing BB Strict Press 
C2 4-6x Seated Zottman Curls @ 4010 tempo
10 minute AMRAP
Then:
Cool Down

 

 

COMPETITIVE FITNESS
5 minute AMRAP, three players
Max reps 15′ Rope Climb (1:1:1)
Then:
3x Strict Press +
2x Push Press +
1x Split Jerk
3 sets climbing slightly to warm-up
Then:
Work up to heavy five on Push Press, from rack
Then:
Push Press 
5-5-5-5-5
Last rep of each set do a Split Jerk
Then:
8 minute AMRAP
9-15-21
Deadlift +
HSPU +
TTB
If you finish round of 21, start back at 9
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Lots of HSPUs today. Fight for the lockout and the ever-so brief rest it provides.

Lots of HSPUs today. Fight for the lockout and the ever-so brief rest it provides.

Aimee grinding out her set of 21 Deads.

Aimee grinding out her set of 21 Deads.

Everyone enjoying the show and cheering their teammates on their fitness family.

Everyone enjoying the show and cheering on their fitness family.