6.29.17 Training Sessions (2)

 

GENERAL FITNESS
Locomotor Warm-up, 5-8 minutes
One every 10 minutes

750m Row/Ski or 900m Run +
60x Wall Ball @ 20/14 +
10x Strict Pull-ups OR 4x Rope Climb

750m Row/Ski or 900m Run +
12x Wall Walks (chest to wall and back to floor) +
10x Strict Pull-ups OR 4x Rope Climbs

750m Row/Ski or 900m Run +
60x KBS @ 55/40 +
10x Strict Pull-ups OR 4x Rope Climbs

750m Row/Ski or 900m Run +
40x Burpees +
10x Strict Pull-ups OR 4x Rope Climbs

 

 

STRENGTH
1-10 Bulgarian Split Squat Ladder
10 reps with left leg + 10 reps with right leg
9 reps with left leg + 9 reps with right leg
8 reps with left leg + 8 reps with right leg
Then:
Establish a very challenging set of eight on Sumo Deadlifts
Then:
8x Sumo Deadlifts, AHAP +
10-12x DB RDL (focus on rocking back into the heels with minimal knee bend)
Rest 2:00, 3 sets
Then:
8x Supinated-Grip Bent-Over Row, very strict +
10-12x DB Row, each arm, AHAP
Rest 2:00, 3 sets
Then:
4×20 BB Grip Roll-ups (behind the body)
Between each set do 10x BB Biceps Curls (same bar)
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

 

PHOTOS

10 Strict Pull-ups or 4 Rope Climbs. You choose.