2.7.17 Training Sessions (2)

 

GENERAL FITNESS
Warm-up:
Jog 600m
Then:
Throw Medicine Balls, various
Then:
2×5 Band Snatches
2×10 Dislocates
15m Lunge + Hip Hinge Stretch
3×5 KBS/Goblet Squat, climbing
2×5 Tuck Jumps
Then:
Mobility:
T-Spine
Then:
Conditioning:
In teams of three…
4000m Ski Erg “Buy-in”
Then:
90-60-30
KBS @ 55/45 + Burpee/Plate Hops + BB Thrusters @ 45#
90 reps of each
60 reps of each
30 reps of each
40′ time cap
OR
In teams of two…
3000m Ski Erg “Buy-in”
Then:
90x KBS @ 55/40 +
60x Burpee/Plate Hops +
30x BB Thrusters @ 45#
2 rounds
40′ time cap
Then:
Cool Down

 

 

 

STRENGTH
2×4 Strict press, AHAP
Then:
3-2-1 Push Press
Then:
4×6  DB Bench
AMAP Pull-ups after each set (leave at least one in the tank. Any grip)
Then:
Cool down:
2-3 sets of 15 TWY

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Sometimes a teammate or two is all it takes to pull an extra 10% of effort out of you.

Tucker and Sky thrashing the Ski Ergs.

It was Kelly’s first training session today. I was impressed. Not only did she survive, but she showed excellent work ethic and drive.

Ashley at the top of the swing.

Alex showing quick feet. The plate standardizes the finish position. Otherwise, you get 100 different versions of a Burpee.

Locked in.