7.6.17 Training Sessions (2)

 

GENERAL FITNESS
LSD

100x BW Walking Lunges +
300m Row/Ski or 20/15 Calorie AA Bike +
200m Run +
20x Burpee/Pull-ups +
50x BW Walking Lunges +
300m Run  +
400m Row/Ski or 30/20 Calorie AA Bike
40 minute AMRAP

 

 

 

STRENGTH
2x30s Pigeon Stretch each side
2x30s Box Stretch each side
Both of these are to open the hips in preparation for Sumo Deads
Then:
5×2 Weighted Pull-ups OR 5×2 Pull-ups (use BW or the lightest band possible)
Then:
5×5 Sumo Deadlifts, climbing
Final two sets should make your eyes bleed
Then:
3x(15-20) SingleLeg Calf Raises off a 45# plate. Go for the stretch.
M.E. Seated DB Hammer Curls + M.E. Supine DB Triceps Extensions (no floor), same DBs
Males use 20-25, Females 10-15
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Chip away, piece by piece.