6.24.17 Training Sessions (3)

 

GENERAL FITNESS
4x30m One-Arm KB Waiter’s Carry, climbing to AHAP (switch arms at 15m)
Then:
In teams of two…
10x Goblet Squats + 15m Sprint with KB + 15m Sprint back
7x Goblet Squats + 15m Sprint with KB + 15m Sprint back
4x Goblet Squats + 15m Sprint with KB + 15m Sprint back to tag partner
Rest while partner goes.
4 sets each
Then:
Against a 15 minute clock:
UB Strict Pull-ups/Ring Rows
UB Wall Ball @ 20/14
UB Strict Push-ups
Slow and steady
Then:
4×5 Hanging Knee Raises with Eccentric-Enhancement
Then:
Cool Down

 

 

STRONGMAN
3×100′ Alternating Tire Flips with a partner, try to get progressively faster each set
This is sort of a warm-up
Then:
Clean Medley, 5 reps each:
Sandbag, AHAP
Axle, AHAP
2xKBs (short cycle), AHAP
Rest while other players go
3-4 sets
Then:
100x BB Grip Roll-ups @ 65/45
Each drop = 3x Pull-ups
Then:
Cool Down

 

 

WEIGHTLIFTING
Flow with Coach Chris – 8 minutes
Then:
Explosive Medicine Ball Toss Primer – 5 minutes
Then:
Snatch Complex
4x Muscle Snatch +
4x BTN Push Press +
4x OHS +
4x Full, Floating Snatch
2 sets, climbing
Then:
Snatch Balance, from rack
2-2-2-2
Then:
2-Position Snatch (HH, above knee) – 15 minutes
Then:
Clean Complex
4x Muscle Clean +
4x Front Squats +
4x Hang Clean +
4x Push Press +
2x Push Jerk
2 sets, climbing
Then:
Halting Clean Deadlift + Full Clean and Push Jerk – 15 minutes
Then:
Front Squats
2x (7-5-3) Waves
Second wave should be difficult
Then:
4xM.E. L-Sit + Bent-Arm Hang from Pull-up Bar
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Jaime at the end of her clean medley. Five reps each with a sandbag, Axle, and Kettlebells. Killer workout today by all.