4.8.17 Training Sessions (3)

 

GENERAL FITNESS
4x30s Handstand Holds
Rest while partner goes
Then:
EMOM x 10
15m Burpee/Broad Jumps
Then:
In teams of two…
3-6-9-12-15-18
Calories + Headcutters + Push-ups
20′ AMRAP
Then:
Cool Down

 

 

WEIGHTLIFTING
3×6 Cossack Squats
5×5 Single-Leg Off-Box Squats
Then:
Establish 3RM Hang Snatch
Then:
Establish 3RM Hang Clean
Then:
4×2 Snatch Pulls, AHAP
Then:
Deficit Deads
3-3-3-3
Then:
10-Minute Z Press Challenge @ 45/35
Then:
Coo Down

 

 

STRONGFIT
5×5 One-Arm BB Press, climbing (see photos)
Then:
In teams of two…
79x Rogue Sandbag Cleans over shoulder @ 150/100
For time
Then:
300m Drag/Carry Medley
100′ Bear Crawl Sled Drag (hands must be on the ground) +
100′ Heavy Bear-Hug Sandbag Carry @ 200/100 +
100′ Traditional Yoke Carry @ 380/290
For time
2-3 sets
Then:
200′ Reverse Sled Drag Finisher

 

 

COACH’S COMMENTS
I fucking love my job!

 

 

PHOTOS

Happy Birthday Bernie!