6.3.17 Training Sessions (3)

 

GENERAL FITNESS
10-minute flow with Coach Chris
Then:
1:00 Interval, any machine
2:00 Circuit
3:00 Interval
4:00 Circuit
5:00 Interval
6:00 Circuit
7:00 Interval
8:00 Circuit
Circuit:
20x Wall Ball @ 20/14 +
15x KBS @ 55/40 +
12x Burpees +
8x Pull-ups
55 reps total
Score = calories on machine + reps
Then:
Cool Down

 

 

 

WEIGHTLIFTING
10-minute flow with Coach Chris
Then:
Snatch Complex @ 45/35
Then:
Work up to a challenging Full Snatch – 15 minutes
Then, with that load…
Snatch Clusters
1-1-1-1
Rest 15s between REPS
This is one set
Rest fully, repeat once
Then:
Clean Complex @ 45/35
2x Muscle Clean + 2x Front Squat + 2x Hang Clean + 2x Push Press + 1x Push Jerk
2 sets, light
Then:
Work up to a challenging Full Clean and Jerk – 10 minutes
Then, with that load…
Clean and Jerk Clusters
1-1-1-1
Rest 15s between REPS
This is one set
Rest fully, repeat once
Then:
2x (5-3-1) Back Squat Waves
Then:
In teams of three
2x (1-5) Pull-up Ladder
Then:
Cool Down

 

 

STRONGMAN
Locomotor Warm-up – 6 minutes
Then:
3×50′ Forward Sled Push, climbing to a max
Then:
10x Farmer Bar Deads + 50′ Carry + 10x Farmer Bar Deads + 50′ Carry (back)
3 sets, climbing
Then:
3×15 Power Rows using sled, max distance
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Monique fighting to hold onto the barbell while her partner works. Keep the conversation in your head positive. When it goes sour so do you.