10.15.16 Training Session (2)

 

GENERAL FITNESS
MOVEMENT PREP:
T-Spine Mobility, various
Then:
30x German Arm Swings
10/10 Arm Circles
5x Tables + 5x Rocks
2×5 Band Tears/Snatches
2×10 Dislocates
2x (15m Lunge + 15m Bear Crawl + 15m Reverse Crab Walk + 15m Duck Walk) – SLOW!
3×5 KBS/Goblet Squat Combo, climbing
20x Hand-to-Shouler Taps
2×10 Split Jumps
3×3 KB Windmill, climbing
Then:
WORKOUT:
Take a few moments to review TGUs and establish working loads
Then:
Complete 2 rounds:
20x H2H KBS @ 50/30 +
50x DB Floor Press @ 40/25 +
20x H2H KBS +
40x Split Jumps +
20x H2H KBS +
30x HR Push-ups +
20x H2H KBS +
20x Strict Pull-ups +
20x H2H KBS +
10x Alternating KB TGU, same bell used for H2H KBS
35 minute AMRAP
Then:
Cool Down with “Last Man Standing Wall Sit”
If you drop down in the first minute = 50x Burpees
If you drop down between 1-2 minutes = 25x Burpees
If you drop down anytime after 2 minutes = 15x Burpees
If you win = 0 Burpees

 

 

 

STRONGMAN TRAINING
Yoke:
A few warm-ups run
Then:
Heavy 50 ft yoke, 50 ft sprint to “tag partner in”: Partner sprints to yoke, takes it back.
Do this 3 times
Then:
3×1:00 Stone over the Yoke
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

I love this gym and everyone in it.

I love this gym and everyone in it.