2.22.17 Training Sessions (3)

 

GENERAL FITNESS
Warm-up:
30x German Arm Swings
2×5 Band Tears 
2×5 Dislocates
3x (each) Reverse Lunge w/Backward Reach + Spider + Cossack Squat
2×5 Push-up +
3×3 Strict Pull-ups
Then:
Mobility:
T-Spine
Then:
Conditioning:
3×5 Goblet Squat / Reverse Lunge Combo, climbing
Goblet Squat + Reverse Lunge (L) + Goblet Squat + Reverse Lunge (R) = 1 rep
Then:
3000m Row or 2500m Ski or 150/120 Calorie Air Assault Bike 
Every 3:00 do 1 round of Cindy (5x Strict Pull-ups* + 10x Push-ups + 15x Squats)
22 minute time cap
*Use a light band for assistance if necessary
Then:
Core Work, as a group
30s Side Plank, right +
30s Prone Plank (on forearms) +
30s Side Plank, left +
30s Rest
3 sets to cool down

 

 

 

STRENGTH
6×4 Sumo Deadlifts, climbing
4 sec negative
Then:
4×12 KB Front-Loaded Cyclist Squats
Then:
3×20 Band Pull-Throughs
Between sets perform AMRAP L-Pull
Then:
3xAMRAP Biceps Curls
Then:
Cool Down

 

 

 

CROSSFIT, De-Load
4 rounds, steady pace
10x Horizontal Ring Rows +
10x Alternating Pistols +
5x Strict HSPUs
Then:
Oly:
3 light sets:
2x Muscle Clean +
2x Front Squats +
2x Push Press +
2x Push Jerk
Then:
5×5 TnG Power Clean and Jerk, speed focus (shoot for sub 10s each set)
Then:
Conditioning:
20-15-10-5
Calories, any machine +
Burpee/Plate Hops +
KBS @ 53/35
Then:
Cool Down

 

 

 

COACH’S COMMENTS
N/A

 

 

 

PHOTOS

George feeling the after-effects of the Air Assault Bike. 150 Calories. E3MOM one round of Cindy. Get some.

Hello quads!

The plate under the heels facilitates a more upright torso and the kettle bells in the front rack places the demand directly into the quads.