2.23.17 Training Sessions (1)

 

GENERAL FITNESS
Warm-up:
T-Spine Mobilization
Then:
30x German Arm Swings
10/10 Arm Circles
5/5 Quad Stretch and Reach
2×5 Band Tears
2×5 Weighted Dislocates
15m Lunge + Spider Stretch Combo
15m Reverse Table Walk
3×5 Standing KB Strict Press, climbing
2×20 Shoulder Taps, hips locked
3×3 Strict T2B
Then:
Conditioning:
Warm-up with “Awkward Carries” (Heavy Farmer’s Carry in one arm and lighter overhead carry in the other hand)
5 sets, climbing to the heaviest weight in both hands. Switch arms at 15m mark.
Males goal = 90#/45#, Female goal = 70#/35#
Then:
DB Man-Maker / Renegade Row Combo Strength Ladder
10-8-6-4-2
Increase load as reps decrease
Between each set do 5x Super-Strict T2B + 20x UB Split Jumps
Then:
2×10 Two-Handed KB Snatch + Front Squat Combo, climbing
i.e. 1x Two-Handed KB Snatch + 1x KB Front Squat = 1 rep
Try to do 10 consecutive reps without putting the kettlebells down.
Then:
Cool Down with Headstand Practice, time permitting

 

 

COACH’S COMMENTS
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PHOTOS
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