2.25.17 Training Sessions (2)

 

GENERAL FITNESS
Warm-up:
30x German Arm Swings
10/10 Arm Circles
10x Quad Stretch and Reach
2×5 Band Tears
2×10 Dislocates
15m Lunge + Hip Hinge 
15m Reverse Table Walk
3×10 H2H KBS, climbing
2×5 Burpee
Then:
Mobility:
T-Spine
Then:
Conditioning:
45/15 Gauntlet (45s of work, 15s transition)
Air Assault Bike 
KB Rack Hold 
Wall Ball Shots @ 20/14
Bench Hops 
H2H KBS, AHAP
Ski Erg
Dead Hang, every 10s perform a Strict Pull-up
Rest
4 rounds (32 minutes)
Then:
Cool Down

 

 

WEIGHTLIFTING
Snatch Complex @ 45/35
Then:
15 minutes to work 3-position Snatch (HH, above knee, floor)
Then:
4×2 Snatch Pulls @ 100-110%
Then:
15 minutes to establish 3RM Hang Clean
Then:
Pressing warm-up:
3x Strict Press +
3x Push Press +
3x Push Jerk +
3x Split Jerk
2 sets with empty bar
Then:
5×1 BTN Split Jerk + Split Jerk
Then:
3x(12-15) Snatch-Grip Bent-Over Rows 
Then:
20x Back Squat @ BW in as few sets as possible
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Markus attacking 17.1.