8.20.16 Training Sessions (1), Competition

 

GENERAL FITNESS
MOVEMENT PREP:
T-Spine Mobility
Then:
30x German Arm Swings
10/10 Arm Circles
2×5 Tables + 20s Rocks
2×5 Band Snatches
2×10 Dislocates
15m Lunge + Hip Hinge Stretch 
15m Reverse Crab Walk
3×5 KBS/Goblet Squats, climbing
3×3 Pull-ups with a PLUS
Then:
WORKOUT:
60m Overhead Carry* Anyhow  (any object, athlete choose load) 
If you have to lower the object stop walking. Begin walking again once the object is back overhead
3 rounds
Rest as needed between efforts
Then:
1:00 M.E. Sledgehammer Strikes (focus on striking power, not speed) +
1:00 Rest +
1:00 M.E. Row +
1:00 Rest +
1:00 M.E. Sandbag Thrusters +
1:00 Rest +
1:00 Heavy KB Figure 8’s @ 60/45 +
1:00 Rest +
1:00 Max Distance Burpee/Broad Jumps +
1:00 Rest
1:00 Dead Hang from Pull-up Bar +
1:00 Rest
2 rounds or until class ends.
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

At the top of the podium. What a day. So proud of everyone that competed and represented our gym. Love you all.

At the top of the podium. What a day. So proud of everyone that competed and represented our gym. Love you all.