5.27.17 Training Sessions (3)

 

GENERAL FITNESS
Guided Warm-up – 8 mins
Then:
12x KB Halo, AHAP +
5/5x KB Bottoms-up Press (same bell) +
20x Shoulder Taps (lock hips)
3 sets
Then:
5x DB Lunge + 5x DB Push Press, AHAP
5 lengths in gym (up and back = 1 length)
Then:
3x Strict Pull-up + 20-2 Split Jump Ladder
Looks like…
3x Pull-up + 20x Split Jumps
3x Pull-up + 18x Split Jumps
3x Pull-up + 16x Split Jumps , etc.
Then:
Cool Down

 

 

STRONGMAN
3xM.E. Hex Bar Deads 405/265
Then:
100′  Bear-Hug Sandbag Carry + Over Yoke +
100′ Yoke
3-4 sets
Then:
100′ Sled Push +
100′ HOH Sled Pull
1 set
Then:
Cool Down

 

 

WEIGHTLIFTING
Group Warm-up – 8 minutes
Then:
3x (1 Muscle Clean + 1 BTN Push Press + 1 OHS)
3 sets, stay light but climb
Then:
2-Position Power Snatch (Floor, Above Knee)
5 sets climbing or 15 minutes
Then:
2-Position Power Clean  (Floor, Above Knee)
5 sets climbing or 15 minutes
Then:
2x Jump-to-Split + 1x BTN Split Jerk, from rack
4 sets light, focus on footwork and explosiveness
Then:
Front Squats
3-3-3-3, climbing
Then:
2x30s Heavy Front Squat Supports, AHAP
Then:
Bulletproof Shoulders x 2

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Climbing a rope is an essential human skill. Learn it.