11.9.16 Training Sessions (1)

 

GENERAL FITNESS
MOVEMENT PREP:
T-Spine
Then:
30x German Arm Swings
A few arm circles
10x Iron Cross Kicks + 10x Scorpion Kicks
5x Tables + 5x Rocks
2×5 Band Tears / Snatches
2×10 Dislocates
2x15m Lunge + 15m Tin Man Walk
3×5 KBS/Goblet Squats, climbing
2×10 Split Jumps
3×3 Strict Pull-ups
Then:
WORKOUT:
8×2 Weighted, Neutral-Grip Pull-ups @ 4010 tempo, 
Rest plenty between sets
Between sets perform 10x Strict Push-ups + 20x Split Jumps
Then:
“Nasty Girls” Remix
50x Squats +
7x Wall Walks
10x KB Clean and Jerk, AHAP (athlete chooses load)
3 rounds
Rest fully
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

There are few exercises are devastating as Wall Walks.

There are few exercises as devastating as Wall Walks.