6.28.17 Training Sessions (3)

 

GENERAL FITNESS
2×5 Weighted Dislocates, slow
Then:
4×10 KB Push Press, climbing
Hold final rep overhead for 15s
Then:
Each player needs two pair of Kettlebells, two heavy, two light
10x Double KB Snatch (the heavier bells) +
5x Double KB Bottoms-up Press (the lighter bells)
5 sets, rest as needed between sets
Then:
20x UB KBS, AHAP +
5x Strict Pull-ups
5 sets, rest as needed between sets
Then:
“Cool Down” with Strict Bear Crawl Square (L + R = 1 set). Do a few.

 

 

 

STRENGTH
3×10 DB Xipangs (5 for. + 5 rev. = 1 set)
Then:
3×10 DB Cuban Presses, still warming up
Then:
Work up to a 3RM Close-Grip, Fat Bar Bench Press (should not be able to complete 5 consecutive reps)
Then:
4-Rep Close-Bench Press Clusters
1-1-1-1
Rest 15-20s between REPS
This is one set, do 2
Then:
3x(12-15) DB Lat Pull-Overs, climbing (go for a bog stretch here)
Then:
25x DB Biceps Curls +
25x BB Grip Roll-ups +
25x Medicine Ball Chest Passes, to self
2 rounds
Then:
Cool Down

 

 

CROSSFIT
3 round primer:
30s Frog Stand +
3x Skin-the-Cats +
8x KB Cossack Squats
Then:
Clean warm-up
Then:
Power Clean + Cluster
4-5 sets, climbing
Then:
Pistols: 40-30-20
C2B Pull-ups: 20-15-10
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Kelly executing the Weighed Cossack Squat to perfection.