6.21.16 Training Sessions (2)

 

GENERAL FITNESS
MOVEMENT PREP:
30x German Arm Swings
10/10 Big Arm Circles
2×5 Band Tears
2×10 Dislocates
15m Lunge + 15m Bear Crawl + 15m Lunge + 15m Reverse Crab Walk
2×10 KBS, climbing
2×5 Burpees
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
In teams of three…
Against a continuously running clock, for max reps/calories:
6 minute AA Bike
6 minutes DB Thrusters @ 2×30/20
6 minute C2 Rower
6 minutes KBS @ 60/45
6 minutes Sledgehammer Strikes
6 minutes Ski Erg
6 minutes Burpee/Plate Hops 
Only one athlete working at a time, switch as you see fit
No resting between exercises, immediately rotate after each 6-min interval
Score = total reps competed as a team
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
30x German Arm Swings
10/10 Big Arm Circles
2×5 Band Tears
2×10 Dislocates
15m Lunge + 15m Bear Crawl + 15m Lunge + 15m Reverse Crab Walk
2×10 KBS, climbing
2×5 Burpees
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
3×3 Paused (2 sec) Front Squats, climbing
Then:
3xHeavy Supports for 30-45 sec, AHAP
Then:
3×6 Fat-Grip DB RDLs “for the pump” @ 4040 tempo
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Allison ripping the Ski Erg.

Allison ripping the Ski Erg.

Slow down and focus on hitting the tire hard. Going fast without power is useless in this context.

Slow down and focus on hitting the tire hard. Going fast without power is useless in this context.

If you look closely you can see Chad's spleen. #lean

If you look closely you can see Chad’s spleen. #lean

In order to swing quickly you have to actually pull down on the bell.

In order to swing quickly you have to actually pull down on the bell.

This one hurt.

This one hurt.