4.29.17 Training Sessions (3)

 

GENERAL FITNESS
Review DB Squat Clean technique
Then:
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10
DB Squat Clean + Burpee
Males @ 2×30, Females @ 2×20
Then:
12x DB Z-Press, AHAP +
3x Wall Walks +
30s/30s Side Plank
5 rounds
Then:
Cool Down with 2×20 Reverse Snow Angels

 

 

STRONGFIT
“CV Primer” EMOM x 21
1. 5x Burpees + 50′ Sandbag Carry (25′ out, 25′ back)
2. 60′ Prowler Sprint (empty)
3. 16x Sledgehammer Strikes onto Tire
Then:
3×100′ Farmer’s Carry, climbing to a max UB 100′
Then:
Warm-up and prep for Bear Complex
Then:
Bear Complex* E2MOM
10′ 3 reps @ 135/95
10′ 2 reps @ 185/115
Failure: 1 rep @ 185/135  (add 10# every other minute until you cannot complete the complex)
*Power Clean + Front Squat + Push Jerk + Back Squat + Push Jerk
Then:
Cool Down with Grip Work

 

 

WEIGHTLIFTING
10-minute Primal Flow
Then:
Snatch Complex
Then:
Power Snatch + OHS + Full Snatch – 15′
Then:
Pressing Warm-up
Then:
Clean + 2x Front Squats + Split Jerk – 15′
Then:
4×4 Deficit Clean-Deadlifts, across
Then:
8x BB Biceps Curls +
20x BB Grip Roll-ups +
12x Claw-Pinch DB Step-ups
4 sets
Then:
3×1:00 Chinese Planks

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

If there’s one thing we don’t do enough of, it’s sprinting.