6.28.16 Training Sessions (2)

 

GENERAL FITNESS
MOVEMENT PREP:
30x German Arm Swings
10/10x Arm Circles
2×5 Band Tears
2×10 Dislocates
5x Tables + 5x Table Rocks
15m Lunge + Hip Hinge, slow
3×5 One-Arm KBS/Goblet Squat Combo, climbing
2×5 Jump Squats
2×10 Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
P1 30m Heavy Reverse Sled Drag
P2 Zercher Sandbag Hold for the duration of P1’s drag. Every 10s perform a full squat. 
P3 Rest
10 minute AMRAP
Record total poundage moved
Then :
P1 10x One-Arm KB Deadlift @ 90/70#, left + 15m Suitcase Carry (same arm) + 10x One-Arm KB Deadlift + 15m Suitcase Carry (same arm) 
P2 Max calories on Ski Erg for duration of Deads and Carries
P3 Rest
Record Ski Erg Calories
10 minute 
Then:
P1 12/10 Calories 
P2 M.E. BB Thrusters @ 45# for duration of Row
P3 Rest
10 minute AMRAP
Record Thrusters
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
30x German Arm Swings
10/10x Arm Circles
2×5 Band Tears
2×10 Dislocates
5x Tables + 5x Table Rocks
15m Lunge + Hip Hinge, slow
3×5 One-Arm KBS/Goblet Squat Combo, climbing
2×5 Jump Squats
2×10 Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
4×5 Weighted Dips, climbing
On final set remove weight and do AMRAP
Then:
3×12 “Tempo” DB Chest Press @ 5050
Before each set do 16x Banded Chest Flies (see photos)
Then:
3×12 DB Row, off bench
Then:
Rotator Cuff work

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

The final 10m is a burner.

The final 10m is a burner.

Lean back for leverage.

Lean back for leverage.

The One-Arm KB Deadlift was surprisingly difficult.

The One-Arm KB Deadlift was surprisingly difficult.

Every 10s do a full Sandbag Percher Squat until your partner finishes the drag.

Every 10s do a full Sandbag Percher Squat until your partner finishes the drag. Tabor watching the clock.