8.30.16 Training Sessions (2)

 

GENERAL FITNESS
MOVEMENT PREP:
300m Jog
20x Calf Raises
2×5 Tables + 20s Rocks
2×5 Band Tears
2×10 Dislocates
2x (15m Lunge + 15m Bear Crawl) 
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees 
2×5 Tuck Jumps
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
Against a 40:00 clock. In teams of two…
Teams can do exercises in an order they choose, but must complete all the reps for that exercise before moving on to the next.
200x Deadlift @ 155/115
200x Burpee/Bar Hops
200x Sandbag Squats (over the shoulders)
200x Box Jumps @ 24/20″
200x DB Snatches @ 45/30
In the time remaining complete as many calories (any machine) as possible.
Calories = Score
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
300m Jog
20x Calf Raises
2×5 Tables + 20s Rocks
2×5 Band Tears
2×10 Dislocates
2x (15m Lunge + 15m Bear Crawl) 
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees 
2×5 Tuck Jumps
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
Find an 8RM Axel Deadlift
Then, with that weight…
2×5 Axle Deadlifts
Then:
2xM.E. Double Overhand Axle Hold
Choose a load you have to fight to hold for 30-45 sec at a time
Then:
6x Bulgarian Split Squats, climbing with DBs +
8-12x DB Powell Raises, AHAP
3 sets
Then:
2xM.E. Foam Roller Hamstring Walk-ins/outs +
2xM.E. Walkout Plank
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

PHOTOS

Super proud of this girl. She's made great progress and is poised to make more.

Super proud of this girl. She’s made great progress and is poised to make more.

The first few squats with the sandbag on your back are eye-opening, especially if you save it for last.

The first few squats with the sandbag on your back are eye-opening, especially if you save it for last.

I challenged Keith and he stepped up to the plate. Awesome bro.

I challenged Keith and he stepped up to the plate. Awesome job bro.