5.9.17 Training Sessions (2)

 

 

GENERAL FITNESS
In teams of two…
1500m Row/Ski or 125/100 Calorie Assault Bike “Buy-in”
Then:
200x Wall Ball @ 20/14 +
140x KBS @ 70/50 +
80x Burpee/Box Jumps @ 24/20 +
900m Run, together +
100x Wall Ball +
70x KBS +
40x Burpee/Box Jumps +
600m Run, together
All for time
45′ cap

 

 

STRENGTH
2×5 Hip Airplanes, supported
Then:
4×5 Single-Leg, Off-Box Squats, concentric-only (no assistance from trail leg) +
Then:
Work up to a 3RM Double-Overhand Deadlift
Then, with that load…
Deadlift Clusters
1-1-1-1-1
Rest 20s between each REP
Rest 3-4 minutes between sets, repeat once
Then:
3xM.E. Supinated, Wide-Grip Chin-ups
Between each set do 5x Walkout Planks
Then:
Cool Down with Rotator Cuff work

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Go Primal Fitness and Training Institute, 2008.