2.21.17 Training Sessions (2)

 

GENERAL FITNESS
Warm-up:
Throw Medicine Balls, various
Then:
2×5 Band Tears
2×5 Dislocates
15m Lunge/Spider Stretch 
2x15m Tin Man Walk
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees 
2×5 Tuck Jumps
Then:
Mobility:
T-Spine
Box Hip Stretch
Then:
Conditioning:
In teams of two…
“You go, I go format”
15/12 Calories, any machine +
10x Box Jump-Overs @ 24/20″ +
10x DB Hang Clusters (Clean + Thruster) @ 2×45/30 +
15/12 Calories (same machine) +
10x DB Burpee/Box Step-ups (same DBs) +
4 rounds
Right into…
100x Deadlifts @ 155/125
Rotate as you see fit
Both players must complete 10x In-Sync Burpee/Bar Hops before switching.
40 minute time cap
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Do a Burpee on the DBs…

…then perform a step-up. This was the hardest part of the workout by far.

Create momentum, drop, and press.

Sync up the bar hop or the rep doesn’t count.

Newell grinding it out.

It looked hard on paper and it was.