2.18.17 Training Sessions (3)

 

GENERAL FITNESS
Warm-up:
50x Alternating Supermans
12x Iron Cross Kicks
30/30s Single-Leg Glute Bridge Hold (tap glutes to activate)
2×5 Band Tears (overhand, underhand)
2×5 Weighted Dislocates
15m Lunge + Hip Hinge Stretch
15m Inchworm Hollows, hold for 3 sec 
3×10 KBS, climbing
2x20s Toes-n-Nose Handstand Hold
3×3 Strict Pull-up
Then:
Mobility:
T-Spine
Then:
Conditioning:
In teams of two…
1-5-1 Reverse Burpee Relay
Start at the rig and sprint to the wall each round. Tag your partner to switch.
Then:
4×8 KB Curtis P’s, climbing
Then:
Establish loads for Axle Deads
Then, until class ends, alternating rounds of…
3x Strict Pull-ups or 3x Negatives @ 5010 tempo +
5x Axle Deads +
9 Calories, any machine
Then:
Cool Down

 

 

WEIGHTLIFTING
3×3 Muscle Snatch, climbing
Then:
Power Snatch + Snatch Balance + Full Snatch – 15 minutes
Then:
Pressing warm-up:
3 reps each…
Strict Press +
Push Press +
Push Jerk +
Split Jerk
2 sets @ 45/35
Then:
Power Clean + Clean + Split Jerk – 15 minutes
Then:
4×3 Halting Snatch Deadlift, across
Then:
3×20 Jumping Back Squats @ 45
Then:
20x BB Grip Roll-ups +
3x Medicine Ball 
3 sets
Then:
Cool Down

 

 

 

STRONGFIT
Front Squat + Reverse Lunge + Front Squat + Front Squat Combo
3×5, climbing
Then:
4×3 Stone Load over Yoke (set Yoke at chin height), AHAP
Then:
4′ AMRAP
5x Burpee + 20 yard Sandbag Carry (Bear Hug) + 5x Burpee + 20yd Sandbag Carry
1:1 Rest, repeat
Then:
4′ AMRAP
5x One-Arm Deads + 20 yard One-Arm Carry + 5x One-Arm Deads + 20 yard One-Arm Carry
1:1 Rest, repeat
Then:
Max rounds in 3:00 minutes
3-Player Duck Walk Relay, AHAP
Rest fully, repeat
Then:
“Cool Down” with M.E. set of 100′ H2H Rope Pull

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

100′ rope sled pulls = pain!