6.1.17 Training Sessions (2)

 

GENERAL FITNESS
3-Player 3000m Ski Erg Relay for time
Switch every 20 pulls
Then:
Pick three of the four holds:
5:00 FLR in rings
Each drop perform 10x Reverse Goblet Lunge
Then:
5:00 Dead Hang
Each drop perform 8/5 Calorie Sprint on Assault Bike
Then:
5:00 Dip Support
Each drop perform 12x KBS, AHAP
Then:
5:00 Wall Sit holding 2×30/10 Das
Each drop perform 10x DB Z-Press (same bells)
Then:
Cool Down

 

 

 

STRENGTH
BB Complex:
DL +
Bent-Over Row +
Front Squat +
Strict / Push Press +
Back Squat +
Pull-up
Set 1: 6 reps each @ 45
Set 2: 4 reps each @ player choice
Set 3: 2 reps each @ player choice
Then:
4×4 Front Squat + Reverse Lunge, R + Reverse Lunge L, climbing to AHAP
Then:
Males @ 2×30 Females @ 2×20
Start from the plank with dumbbells in hands,
One round of the Dumbbell Complex =
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Strict Press x 2 reps
10 rounds or 10 minutes, whichever comes first
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

When Wall Sits get easy…add dumbbells.