2.10.17 Training Sessions (3)

 

GENERAL FITNESS
Warm-up:
10x Balancing Leg Swings
5/5 Quad Stretch and Reach
30x German Arm Swings
2×5 Band Tears
2×10 Dislocates
15m Lunge + 15m Inchworm Hollows
3×5 KBS/Goblet Squat, climbing
2×5 Push-ups
3×3 Strict Pull-ups
Then:
Mobility:
T-Spine
Then:
Conditioning:
EMOM x 10
Even: 12x Two-Handed KBS, AHAP
Odd: 8x KB Front Squats (same bell)
Then:
Against a 22 minute clock
Minutes 1-3: Max Calories, any machine (score 1)
Minutes 4-6: Rest
Minutes 7-15: AMRAP 5x Strict Pull-ups + 10x Push-ups + 15x Squats (score 2)
Minutes 16-18: Rest
Minutes 19-22: Max Calories, same machine (score 3)
Then:
10x DB Lateral Raises (thumbs up) +
15 sec Hercules Hold (palms up) +
12x Landmine Russian Twists (6 each)
Rest a bit
2-4 sets, time permitting
Then:
Cool Down

 

 

 

STRENGTH
4×4 Single-Leg KB Deads 
Then:
BB Complex
Deadlift +
Bent-Over Row +
Front Squat +
Push Press +
Back Squat +
Strict Pull-up
Set 1: 6 reps each, AHAP
Set 2: 4 reps each, AHAP
Set 3: 2 reps each, AHAP
Then:
10x DB Lateral Raises (thumbs up) +
15 sec Hercules Hold (palms up) +
12x (6 each) Landmine Russian Twists
2-4 sets, time permitting
Then:
Cool Down

 

 

 

CROSSFIT
45 minute cap
3x Ring Muscle-ups +
3x Squats Snatch @ 135/95 +
6x Bar Muscle-ups +
6x Clean and Jerk +
9x C2B Pull-ups +
9x Thrusters +
12x T2B +
12x Deadlifts +
300m Run
4 rounds for time
Then:
Fall down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Rotate through the hips. That’s where the power is.