3.20.17 Training Sessions (3)

 

GENERAL FITNESS
Warm-up:
Jog 300m
Then:
10x Iron Cross Kicks
10x Tuck-to-Straddle Stretch
10x Scorpion Kicks
2×5 Tables
2×5 Band Tears|
2×5 Shoulder Dislocates
15m Lunge + Hi Hinge Stretch, slow
15m Calf Walk
3×5 RDL, go for the stretch
2×5 Tuck Jumps
Then:
Mobility:
T-Spine
Then:
Conditioning:
600m Run +
65x KBS @ 60/45 +
600m Run
7 minute time cap
Rest 5 minutes
Then:
60 Calorie “Buy-in”
5 rounds of DB “DT”
12x DB Deadlifts +
9x DB Hang Power Cleans +
6x DB Shoulder-to-Overhead
Then:
100x DB Floor Press

 

 

 

STRENGTH
In your two lifts…
Retest maxes.

 

 

 

CROSSFIT
Snatch Complex @ 45/35
Then:
4×5 TnG Power Snatch, climbing
Then, with 80% of your best set do M.E. TnG Power Snatch
Then:
3×6′ AMRAP
1.) 12 Calorie Row + 12x KB Squat Clean and Jerk @ 45/30
Rest 2:00
2.) 50x Burpees. In time remaining M.E. Double Unders
Rest 2:00
3.) 12x Deads + 9x Hang Power Cleans + 6x STO @ 115/85

 

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

“DT” with DBs.