10.10.16 Training Sessions (2)

 

GENERAL FITNESS
MOVEMENT PREP:
400m Jog, nose-only
Then:
50x Alternating supermans
10x Iron Cross Kicks  + 10x Scorpion Kicks
2×5 Tables + 20s Rocks
2×5 Band Snatches/Tears
2×10 Dislocates
3x Hip Mobility Series, each
2×8 KB Good Mornings
2×10 H2H KBS, climbing
2×5 Burpees
2×5 Tuck Jumps
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
100x Burpee/Box Jumps @ 24/20″
100x Deadlifts @ BW
100 Calories (choose one: Ski Erg, C2 Rower, Air Assault Bike)
E3MOM (3…6…9…12…15, etc.) Sprint 200m
36 minute time cap
Then:
Cool Down

 

 

 

STRENGTH
MOVEMENT PREP:
400m Jog, nose-only
Then:
50x Alternating supermans
10x Iron Cross Kicks  + 10x Scorpion Kicks
2×5 Tables + 20s Rocks
2×5 Band Snatches/Tears
2×10 Dislocates
3x Hip Mobility Series, each
2×8 KB Good Mornings
2×10 H2H KBS, climbing
2×5 Burpees
2×5 Tuck Jumps
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
In your two chosen lifts:
95% x2x1, third  set of  amap
OR
6-1 Back Squats
Then: 
6-1 Strict Press
Then:
Time permitting, cool down with stir the pots

 

 

 

COMPETITIVE FITNESS
No Class Today.

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Be one with the bar. Engage the lats by literally pulling the barbell down into your shoulders. Make a connection.

Be one with the bar. Engage the lats by literally pulling the barbell down into your shoulders. Make a connection.

Super with guy's progress. Getting leaner and stronger. What more could you ask for?

Super happy with this guy’s progress. Getting leaner and stronger. What more could you ask for?

I asked Bill to caption his own photo. He said, "not one more set."

I asked Bill to caption his own photo. He said, “not one more set.”

Erin getting ready for her heavy set of Back Squats.

Erin getting ready for her heavy set of Back Squats.

Every exercise is a test. See anything noteworthy here?

Every exercise is a test. See anything noteworthy here?