8.27.16 Training Sessions (2), Hypertrophy Bootcamp


GENERAL FITNESS
MOVEMENT PREP:
300m Jog
Then:
20x Calf Raises
15m Lunge + 15m Tin Man Walks
15m Lunge + Spider Stretch, hold for 3 sec
15m Strict Bear Crawl
2×5 Band Snatches
2×10 Dislocates
2×8 KB Good Morning, slow
3×5 KBS/Goblet Squat Combo, climbing
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
120′ Prowler Sprint (Males @ 2×25#, Females @ Empty) +
20x UB Sandbag Squats (bear hug bag vertically)
4 sets
Rest as needed between sets
Then:
12x Heavy KB Deadlifts, AHAP + 5m Farmer’s Walk 
9x Heavy KB Deadlifts + 5m Farmer’s Walk 
6x Heavy KB Deadlifts + 5m Farmer’s Walk
This is one set
Do 3 challenging sets
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

The Xeve doing Cyclist Squats.

The Xeve doing Cyclist Squats.

Nancy putting the finishing touches on her Hammies.

Nancy putting the finishing touches on her Hammies.

No Prowler, no problem.

No Prowler, no problem.

Holy Lats.

Holy Lats.