5.20.17 Training Sessions (3)

 

GENERAL FITNESS
Carefully review each movement
Then:
6x KB Windmill, each
1:00 Rest
4x Wall Walks (chest to the wall)
1:00 Rest
20x H2H KBS, HEAVY (to belly button level)
1:00 Rest
30s L-Sit
1:00 Rest
4 sets
Then:
600m Run (2 laps) +
60x KB Farmer Lunges @ 2×50/30
200m Bear Hug Sandbag Carry, AHAP (slow and steady. The goal is time under tension.)
Then:
Cool Down with 3x30s Pigeon Stretch

 

 

 

WEIGHTLIFTING
10-minute self-guided warm-up
Then:
3x Dip Muscle Snatch + 3x OHS + 3x Drop Snatch
3 sets, empty bar with increasing speed and accuracy
Then:
Barski Snatch (3 HH Snatches) – 15 minutes
Then:
4×5 Floating Snatch Deadlifts (lower bar to 2″ off floor each rep), climbing
Then:
Barski Clean (3 HH Cleans) – 15 minutes
Then:
4×5 Floating Clean Deadlifts (lower bar to 2″ off floor each rep), climbing
Then:
Pressing Warm-up:
3x Strict Press +
3x Push Press +
3x Push Jerk +
3x Split Jerk
2 sets, empty bar
Then:
3x Front Squat (full grip on bar) + Split Jerk, from rack
4 sets, climbing
Then:
4×5 Jumping Back Squats (20-25% of the lifters max BS)
Then:
Bulletproof Shoulders, 2 sets

 

 

COACH’S COMMENTS
N/A

 

 

 

PHOTOS

There is great power in simplicity.