7.1.17 Training Sessions (3)

 

GENERAL FITNESS
Flow with Coach Chris – 8 minutes
Then:
KB Complex:
10x Halos +
10x ATW +
5x Goblet Squat + Rev Lunge Combo +
10x H2H KBS +
5x Windmills
2 sets, light but climbing
Then:
Skill Work: KB Cleans
Then:
Every 90s x 7
5x KB Clean + 3x KB Front Squats + 2x Push Press/Jerk, climbing if desired
Then:
30-25-20-15-10-5 Calories, any machine
Between each rung perform 6x Strict Pull-ups + 12x Burpees + 24x KBS (athlete chooses load)
Then:
Cool Down with 30x Strict T2B, time permitting

 

 

 

STRONGMAN
A few light 50′ runs with Yoke
Then:
3:00 AMRAP
50′ Yoke (athlete chooses load) +
Scale the Yoke +
100′ Sprint (50′ out, 50′ back) +
Scale to Yoke
Rest while other players go
2 sets
Then:
3x Axle Deadlifts + 3x Steps Holding Axle in Dead Hang position – 30′
3 sets, climbing to AHAP with no drops
Then:
Cool Down 2x (1-5) Dip Ladders, 2-3 players

 

 

 

WEIGHTLIFTING
Flow with Coach Chris – 8 minutes
Then:
Snatch Complex, 4 reps each:
Muscle Snatch +
BTN Push Press +
OHS +
Floating Snatch
2 sets, light but climbing
Then:
Power Snatch + Snatch Balance + Hang (above knee) Squat Snatch – 15 minutes
Then:
4×3 Snatch Lift-offs (1st pull only), AHAP
Then:
Clean Complex, 4 reps each:
Muscle Clean +
Front Squat +
Hang Clean +
Push Press +
Jerk Balance
2 sets, light but climbing
Then:
Power Clean + Hang Clean + Jerk – 15 minutes
Then:
4×3 Clean Lift-Offs (first pull only), AHAP
Then:
5×2 1/4 Back Squat, climbing to AHAP
Then:
Cool Down with Bulletproof Shoulders

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

45 people showed up for our 8am class. Time to do some flow.