10.29.16 Training Sessions (2)

 

GENERAL FITNESS
MOVEMENT PREP:
Jog 300m
Then:
Dynamic warm-up outside – 8 minutes
Knee Grabs
Hip Grabs
Tin Man x 2
Forward Lunge with spinal twist
Reverse Lunge, don’t stop between steps
High knees Run
Butt Kick Run
Lateral Shuffle, left
Lateral Shuffle, right
Carioca, left
Carioca, right
Sprint forward + Reverse Sprint x 2
Then:
WORKOUT:
“CV Primer”
10-minutes of alternating 60m Sprints with a partner (outside)
Then:
Sumo Deadlifts 
5-5-3-3-2-2
Rest plenty between sets
Then:
100-rep DB Floor Press Challenge
Males @ 2×40-50#, Females @ 2×20-35#
Each drop perform 6 Strict, Dead-Hang Pull-ups
Then:
4×1:00 Box Arch Holds

 

 

STRONGFIT
Part A:
Establish a max 60′ UB Farmer’s Carry, turn @ 30′
Then:
Part B.
20 AKBS @ 70#/53″
60′ Sandbag Bear Hug Carry 
10 Front Squat @ 185# (from rack)
60′ Sandbag Bear Hug Carry
20 Burpees
60′ Sandbag Bear Hug Carry AHAP
10 Back Squat @ 185# (from rack)
60′ Sandbag Carry, AHAP
20 AKBS 
2 rounds, 3:1 rest
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Pick up heavy, awkward shit and carry it for distance as fast as you can. There is no simpler recipe for strength.

Pick up heavy, awkward shit and carry it for distance as fast as you can. There is no simpler recipe for strength.