1.14.17 Training Sessions (2)

 

GENERAL FITNESS
Warm-up:
30x German Arm Swings
10/10 Big Arm Circles
2×10 Scap Push-ups (from hands and knees). Between sets stretch wrists extensors
2×5 Table Rocks
2×5 Band Snatches
2×5 Dislocates
15m Inchworm Hollows, hold for 3 sec each
15m Reverse Table Walk
3×5 KBS/Goblet Squat Combo, climbing
20x Hand-to-Shoulder Taps
2×5 Burpees
Then:
Mobility:
T-Spine
Mountain Climber Stretch, 2 each x 30s
Then:
Conditioning:
“Get Swole”

6x Biceps Curls +
6x Upright Row/Hi-Pull +
6x Bent-Over Rows +
6x Thrusters +
12x Split Jumps 
3 rounds
Rest a bit, then:
4x Biceps Curls +
4x Upright Row/Hi-Pull +
4x Bent-Over Rows +
4x Thrusters +
12x Split Jumps 
4 rounds
Rest a bit, then:
2x Biceps Curls +
2x Upright Row/Hi-Pull +
2x Bent-Over Rows +
2x Thrusters +
12x Split Jumps 
4 rounds
Then:
DB Floor Press, AHAP + Burpee
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10
Then:
Cool Down with DB Crawl Pinches, 3×1:00 on/1:00 off

 

 

 

STRONGFIT
4×10 Tire Flips, final two sets for time
Rest fully between sets
Then:
Work up to a 4RM OHS, from rack
Then:
EMOM x 9
1st Minute – 5x Sandbag Clean and Jerk
2nd Minute – 5x High Box Jumps @ 36″/30″
3rd Minute – 3x Rope Climb
Rest 5 minutes, repeat
Then:
“Finisher”
EMOM x 10 Stone Lift
Add one rep each minute
Then:
Self-Care

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

There’s fitness and there’s the illusion of fitness. Which do you have and which do you want?