6.14.16 Training Sessions (2)

 

GENERAL FITNESS
MOVEMENT PREP:
Jog 400m (to the bench and back)
Then:
30x German Arm Swings
2×5 Band Tears
2×10 Dislocates
2×5 Tables + Shoulder Extension Stretch
2x15m Lunge + 15m Bear Crawl
50x Alternating Supermans, partition as needed
3×5 KBS/Goblet Squat Combo, climbing
2×5 Strict Push-up
3×3 Strict Pull-up
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
In teams of two…
2K Row/Ski or 150/130 Calorie AA Bike +
100x Thrusters @ 45/35 +
50x Strict Pull-ups +
1-Mile Run +
100x HR Push-ups +
50x Deadlifts @ 185/115 +
2K Row or 150/130 Calories on AA Bike
Partition all work as you see fit.
All for time. 45 minute time cap.
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
Jog 400m (to the bench and back)
Then:
30x German Arm Swings
2×5 Band Tears
2×10 Dislocates
2×5 Tables + Shoulder Extension Stretch
2x15m Lunge + 15m Bear Crawl
50x Alternating Supermans, partition as needed
3×5 KBS/Goblet Squat Combo, climbing
2×5 Strict Push-up
3×3 Strict Pull-up
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
4x(3-5) Neutral-Grip Pull-ups with a PLUS
Then:
4×4 Strict Press, climbing
Then, with final load…
2xM.E. Push Press
Then:
10-minutes to accumulate a 2:00 L-Sit

 

 

COACH’S COMMENTS
N/A

 

PHOTOS

Today's workout was filled with ups...

Today’s workout was filled with ups…

...and downs.

…and downs.