1.19.17 Training Sessions (2)

 

GENERAL FITNESS
Warm-up:
50x Alternating Supermans 
10x Balancing Leg Swings
10x Iron Cross Kicks 
10x Tuck-to-Straddle
10x Scorpion Kicks
2×5 Push-ups, stretch wrist extensors between sets
15m Lunge + Spider Stretch, 3 sec hold
3×5 Goblet Squats, climbing
Practice One-Arm Hangs
Then:
Mobility:
T-Spine
Box Stretch (for conditioning group only), 2x30s each
Then:
Conditioning:
“Leg Primer”
10-1 Explosive Step-up Hop Ladder
10x Left + 10x Right 
9x Left + 9x Right, etc.
Then:
1-10x KB Headcutter + Push-up
1x Headcutter + 1x Push-up
2x Headcutter + 2x Push-up, etc.
Then:
12x KB Deads, AHAP +
10m Farmer’s Carry +
9x KB Deads +
10m Farmer’s Carry +
6x KB Deads +
10m Farmer’s Carry
Try to do the whole thing unbroken
3 sets
Then:
100x BB Grip Roll-ups @ 45/35, time permitting

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS