3.18.17 Training Sessions (3)

 

GENERAL FITNESS
4x (30/30) Box Jumps +
4x (30/30) Step-up Hops +
4x (30/30) Mountain Climbers
Alternate back and forth with a partner
Then:
“KB Mountain”
5-10-15-10-5
Goblet Squat + KBS + Strict Push-ups
Then:
2 attempts to establish a 12RM TnG Axle Deadlift
Then, with that load…
10x Axle Deads/3x Strict Pull-ups +
9x Axle Deads/3x Strict Pull-ups +
8x Axle Deads/3x Strict Pull-ups, etc.
Then:
Cool Down

 

 

WEIGHTLIFTING
Snatch Complex @ 45/35
Then:
Snatch Balance
3-2-1-1-1
Then:
Snatch Progression
3x Ground-to-Knee + 2x Knee to Hip + 1x Full Snatch
3 sets, light to re-inforce positions
Then:
Full Snatch
1-1-1-1
Then:
Pressing Warm-up
Then:
Clean and Jerk
3-2-1-1-1-1
Then:
Back Squat
5-5-3-3-1-1
Then:
30x Wide, Supinated-Grip Chin-ups
Then:
Cool Down

 

 

 

STRONGFIT
Build to a heavy 100′ Traditional Yoke Carry (shoot for 3x BW unbroken)
Then:
2×100′ OH Yoke Carry @ 205#
Then:
1000 Wat spike on Assault Bike +
40 yard Dog Sled Push +
40 yard Sandbag Bear Hug Carry +
20x Bench Press @ 135
3 sets, rest while other players go
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

We broke Markus in today. It was his first StrongFit class. He learned a lot about where he is and where he will be.