5.11.17 Training Sessions (2)

 

 

GENERAL FITNESS
I.W.T.
Phase I:
12x DB Hang Clean and Press, AHAP
60s HARD Interval, any machine +
2:00 Rest
3 sets
Then:
Phase II:
12x KB Farmers Step-up @ 20/17.5 +
60s HARD Interval, different machine than Phase I +
2:00 Rest
3 sets
Then:
Phase III:
4x (2 each) TGU +
20-30s L-Hang
2-3 sets
Then:
Cool Down

 

 

 

STRENGTH
Couch Stretch, 2x30s each
Then:
Back Squat Mini- Strength Ladder
Work up to a challenging 7 on Back Squat
Then:
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Each set go up in weight
Then:
“Dr Bob’s Beach Body WOD”
15′ AMRAP
Males @ 2×20-25#, Females @ 2×10-15#
10 reps each:
10x DB Biceps Curls +
10x Upright Row / Hi-Pull +
10x Bent-Over Row +
10x Strict Press +
10x Deadlifts +
10x Strict T2B
Goal is to not put the DBs down each round until the T2B
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS