9.17.16 Training Sessions (2)

 

GENERAL FITNESS
WORKOUT:
Do a few light locomotor drills (i.e. calf walks, knee grabs, tin man walks, skips, shuffles, etc.) – 5 minutes
Then:
10-minutes of alternating 60m Sprints with a partner. 
Start slow and increase speed as time progresses
Then:
Divide the gym into two groups
One group will do 4′ AMRAP #1
5x Heavy One-Arm DB Push Press + 15m One-Arm OH Carry, right +
5x Heavy One-Arm DB Push Press + 15m One-Arm OH Carry, left
Rest 3:00, repeat
The other group will do 4′ AMRAP #2
5x Sandbag Squats (bear Hug) + 15m Bear Hug Carry
The goal is speed and not to drop the bag the entire 4 mins.
Rest 3:00, repeat
Then the groups switch
Then:
“Last Man Standing” Wall Sit
The entire group starts in a Wall Sit.
Anyone who drops within 1st minute must do 50x Burpees before they leave
Anyone who drops within 2nd minute must do 30x Burpees before they leave
Anyone who tops within 3rd minute must do 20x Burpees before they leave
Anyone who drops after 4 minutes must do 10x Burpees before they leave
Last man standing is done and receives NO penalty.
Then:
Cool Down

 

 

STRONGFIT
“Warm-up” with Partner Carries
In teams of two alternate carrying each other 700m
Rest fully, repeat once
Then:
Play with BB TGUs – 15 minutes
Then:
4′ AMRAP #1
5x One-Arm Farmer Bar Deads AHAP + 50′ One-Arm Farmer Carry, right arm +
5x One-Arm Farmer Bar Deads AHAP + 50′ One-Arm Farmer Carry, left arm
Rest fully
Then:
4′ AMRAP #2
One Arm DB Push Press + 50′ One-Arm DB OH Carry, right arm +
One Arm DB Push Press + 50′ One-Arm DB OH Carry, left arm
Then:
Prowler Finisher
480′ as fast as possible.
Then
Fall Down

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

A lot of one arm movement today. We got the party started with some BB TGUs.

A lot of one arm movements today. We got the party started with some BB TGUs.

One arm carries.

One arm carries.

Regret mixed in with satisfaction.

The only form of true regret is knowing you gave up or didn’t give your all. The outcome rarely matters. What matters is you poured yourself into the task at hand and accepted nothing short of your very best effort.