4.22.17 Training Sessions (3)

 

GENERAL FITNESS
“Move the Mountain”
In teams of 2-3
Move five Kettlebells from one end of the gym to the other, one at a time, as fast as possible
Rest while other players go
3 sets each
Then:
15m Lunge + Single-Leg Balance + Single-Leg Deadlift (use KBs, or DBs)
3 sets, climbing
Then:
6-8x Strict Pull-ups, any grip +
1:00 Rest
30m (15m/15m) HEAVY Waiter’s Carry
Rest 1:00
30x Mountain Climbers
Rest 1:00
3 sets
Then:
4x (30/30) Bent-Body Hollows, time permitting
Then:
Cool Down

 

 

WEIGHTLIFTING
8-minute flow with Coach Chris
Then:
Snatch Complex
Then:
2x Snatch Balance + Full Snatch – 15 mins
Then:
Clean Dead + Full Clean – 15 mins
Then:
Pressing Warm-up
Then:
Work up to a 3RM Push Press
Then:
4×3 (1.5) Back Squats, across
Then:
Supinated-Grip Bent-Over Row + Strict Pull-ups
8/8, 6/6, 3/3, 3/3
Then:
Cool Down

 

 

STRONGFIT
CV Primer
EMOM x 21
1. Suicide Sprints
2. 15x KBS @ 53/35
3 12/8 Calorie Row
Then:
Axle Clean Ladder
10 reps AHAP
8 reps AHAP
6 reps AHAP
4 reps AHAP
2 reps AHAP
Rest plenty between sets
Then:
Legless Rope Climb + Strict HSPU
5/18, 4/15, 3/12, 2/9, 1/6
FOR QUALITY
Then:
In teams of two complete 6 TEAM rounds
15x Rogue Sandbag Cleans over Shoulder @ 150/100 +
15 Calorie Assault Bike
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

It’s awkward and it’s heavy. Pull the bag into the chest and roll it up the body.