6.8.17 Training Sessions (2)

 

GENERAL FITNESS
Keep warm-up brief
Gather equipment and review standards
Then:
300m Run +
10x Strict Pull-ups +
20x Box Jumps 24/20″ +
30x Calories, any machine +
40x KBS @ 55/45
50x Burpees
10x Pull-ups +
300m Run
Round 1: 6 minute AMRAP
Rest a bit
Round 2: 10 minute AMRAP
Rest a bit
Round 3: For time (time cap?)
Then:
Cool Down

 

 

STRENGTH
Banded Monster Walks
Then:
Front Rack Prep Mobility Work for Front Squats – 5 minutes
Then:
3-Rep “Tempo” Front Squats
Rep 1 @ 8 sec eccentric
Rep 2 @ 6 sec eccentric
Rep 3 @ 3 sec eccentric
4 sets, climbing
Then:
3×10 DB Cyclist Squats (fight to maintain a completely upright trunk and achieve full knee flexion)
Then:
“Bi’s and Bi’s”
6-8x Standing Straight Bar Curls, Strict +
6-8x Seated Zottman Curls @ 4010 tempo +
4-6x Standing Straight Bar Curls
Rest 2:00, 3 sets
Then:
2×20 Reverse Snow Angles
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Never quit.