2.6.17 Training Sessions (3)

 

GENERAL FITNESS
Warm-up:
10x Balancing Leg Swings
10x Hip Hinges
10x Iron Cross Kicks
2×5 Tables 
10x Half-Bridges + Full Bridges
2×5 Band Tears (overhand, underhand)
2×5 Weighted Dislocates
15m Lunge + Spider Stretch, hold for 3 sec
3×5 Goblet Squat, climbing
2×5 Strict Push-ups
Then:
Mobility:
T-Spine
Bretzel Stretch, 2x20s each
Then:
Conditioning:
4x15m OH Plate Lunge @ 55/35
Rest between sets
During “rest” do sets 3-5 Strict Pull-ups
EMOM x 30
1st Minute: 15x Wall Ball
2nd Minute: 30s L-Hang from Pull-up Bar
3rd Minute: 15x HR Push-ups
4th Minute: 15/12 Calories any machine
5th Minute: Rest
6 rounds
Then:
Cool Down

 

 

 

STRENGTH
In your two chosen lifts…
60%x5
65%x5
70%x5
77.5%x2x5
77.5xAMRAP
OR
5-1 Strength Ladder (one upper body lift and one lower body lift)
Then:
Cool Down

 

 

 

CROSSFIT
Skill: DUBs
Elite – 3×50 UB then Triple Practice
Pro – EMOM x 10, 25-40x DUBs
Amateur – Practice for 10 minutes
Then:
Strength/Oly:
Snatch Complex @ 45/35
Then:
5×5 TnG Power Snatch, climbing
Then:
Conditioning:
21-15-9
OHS @ 115/85 +
T2B
200M run between rounds
For time
Then:
Cool Down

 

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

The sandbag is one of the most versatile pieces of gym equipment there is. Yet few people use then. I try to program sandbags in at least once a week.

Exhibit B, the sandbag carry.