9.24.16 Training Sessions (2)

 

GENERAL FITNESS
MOVEMENT PREP:
T-Spine
Then:
Shoulder Series
2 sets of…
5x Band Snatches +
5x Band Tears
5x Tables + 20s Rock +
10x Hand-to-Shoulder Taps +
3x Strict Pull-ups 
Then:
Hip Series
2 sets of…
5/5 KBS + Goblet Squat Combo +
3x Spider Stretch + Spinal Twist + Cossack Squat Combo, switch sides after 3 in a row +
10x Iron Cross Kicks + 
10x Tuck-to-Straddle
Then:
WORKOUT
“German Body Comp”
A1 10-12x Back Squats 
A2 4-6x Strict, Dead Hang Pull-ups OR 8-10x Bulgarian Ring Rows
12 minute AMRAP
Then:
B1 15m Heavy KB Suitcase Lunge, right + 15m Heavy KB Suitcase Lunge, left
B2 8-10x DB “DeadRows”
12 minute AMRAP
Then:
C1 10x DB Curl + Strict Press + Lower in Frontal Plane
C2 30x Hand-to-Shoulder Taps
C2 4-6x Hanging Leg Raises
3-4 sets, time permitting
Then:
Cool Down 

 

 

STRONGFIT
Hill Sprints, 2 build-ups, 4 ALL-OUT, big rest between sets
Then:
Yoke Total:
50′ UB Max Overhead 
50′ UB Max Zercher
50′ Traditional Max Yoke
Then:
5 rounds, each for time
50′ Heavy Sled Push, coach chooses load +
50′ UB Walking KBS @ 70/53 +
Sprint back to start
3:1 Rest or rest while other players go
Then:
Cool Down with Towel Pull-ups
Elite: 40 reps
Pro: 30 reps
Amateur: 15 reps
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

The OH Yoke is an exercise like no other. It communicates stability, strength, and grit.

The OH Yoke is an exercise like no other. It communicates stability, mobility, strength, and grit.