2.1.17 Training Sessions (3)

 

GENERAL FITNESS
Warm-up:
T-Spine on foam roller – 2 minutes
Then:
30x German Arm Swings
2×5 Band Snatches
2×5 Weighted Dislocates
15m Lunge + Spider + Cossack Squat
3×10 H2H KBS, climbing
Then:
Conditioning:
“Tabata F-This”
8x (20s Work + 10s Rest)
1. Row @ <1:40/1:55
2. DB Push Press w/1 sec pause at top @ 2×20/15. No jumping jacks
3. Whipsmash, at least 5 explosive singles
4. Air Assault @ >400 watts/300 watts
5. H2H KBS @ 60/45
Rest 2:00 between movements
Then:
8:00 Static Hold Circuit
Arch Hold
Bent-Arm Hang
L-Sit on KBs
Then:
Cool Down: 
Pigeon Stretch, 2x30s

 

 

STRENGTH
3×8 Floor Press, acorss
Then:
4×8 BB Bent-Over Row +
4×8 DB Bench Press
Then:
5x Long Eccentric (6-8 sec) Concentration Curls
4 sets
Then:
Cool Down

 

 

 

CROSSFIT
Skill: HSPUs
1-5-1 Strict HSPU ladder (2-3 players)
Then:
Conditioning 1:
EMOM X 10
Even: 12x Box Jumps
Odd: 8-12x T2B
Then:
Oly: Split Jerks
3x Push Press +
3x Push Jerk +
2x Split Jerk
3 sets, light to warm-up
Then:
Split Jerks, from rack
3-3-2-1-1-1
Then:
Conditioning 2:
“Power” Elizabeth
21-15-9
Power Cleans + Ring Dips
Then:
Cool Down

 

 

 

COACH’S COMMENTS
All of February we’ll be tracking attendance and beginning a “Committed Club.” Anyone who trains 20+ times each month will be recognized the first week of every month for their commitment to personal fitness. We will reward these individuals with FREE swag, supplements, massage, etc. The prizes will vary each month. 

Join the club. Stay in the club!

 

 

PHOTOS