6.17.17 Training Sessions (3)

 

GENERAL FITNESS
Jumping Warm-up
4x(30/30) Box Jumps +
4x (30/30) Step-up Hops +
4x (30/30) Mountain Climbers
Then:
EMOM x 10
8x DB Thrusters, AHAP (Hang Squat Clean 1st rep each set)
Then:
In teams of two, 20 minute time cap
Partition all work as you see fit
1500m Row/Ski +
400m OH Plate Carry @ 45/25 , switch as you see fit. Plate cannot touch the ground
200x KBS @ 60/45
Then:
Cool Down

 

 

 

WEIGHTLIFTING
Flow, 10 minutes
Then:
Medicine Ball Toss Primer
Then:
Snatch Warm-up
3x Muscle Snatch +
3x BTN Push Press +
3x OHS +
3x Hang Snatch
3 sets, climbing
Then:
Power Snatch + Hang Snatch – 15 minutes
Then:
4×3 Power Clean / Reverse Lunge Combo, climbing
Power Clean + Reverse Lunge Right + Reverse Lunge Left = 1 rep
Drop weight between each rep
Then:
BTN Push Press
3-3-3-3, climbing
Then:
Back Squats
5-5-3-3-1-1-1
Chase each set with 3x High Box Jumps
Then:
5x100m Sprints, building
Then:
Cool Down

 

 

 

STRONGMAN
Flow, 10 minutes
Then:
Build to an unbroken 60′ Yoke, 3 attempts
Then:
Max Reps Sandbag Squats @ 100/80 +
60′ Yoke @ approx. 70% of your best 60′ Yoke
3 sets
Then:
4′ AMRAP
5x One-Arm Farmer Bar Deads, R +
30′ One-Arm Carry, R +
5x One-Arm Farmer Bar Deads, L +
30′ One-Arm Carry, L
Rest fully, repeat
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Thanks for hanging out with us this weekend Jeff. Good luck in Madison.

The magic of the Sandbag Squat is undeniable.