3.17.17 Training Sessions (2)

 

GENERAL FITNESS
Jog 300m
Then:
6x (3 each) Lunge + Spider Stretch + Cossack Squat Combo
2×5 Band Tears
2×10 Dislocates
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
2×5 Jump Squats
Then:
Mobility:
T-Spine
Then:
Conditioning:
“Can’t or Won’t” 2.0
EMOM x 10: 12x Wall Ball Shots @ 20/14
Right into..
EMOM x 10: 12/8 Calories, any machine
Right into…
EMOM x 10: 10x Burpees
If you complete all reps you’re a badass.
Then:
Cool Down with 4x30s Stone Hold, AHAP
Between each set do a 15-30s L-Sit
Then:
Actual Cool Down

 

 

 

STRENGTH
1x Strict Press EMOM
Add 10# each set until failure
Then:
1x Push Press EMOM
Add 10# each set until failure
Then:
1x Front Squat EMOM
Add 10# each set until failure
Then:
15′ AMRAP
8x Bench Press +
12x DB Triceps Extensions +
8x Hanging Rows +
12x Seated DB Biceps Curls
Then:
Cool down with rotator cuff work

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS