7.8.17 Training Sessions (3)

 

GENERAL FITNESS
Flow – 10 minutes
Then:
42-36-30-24-20 Step-up Hops @ 24/20″ + 30s L-Hang or Dead Hang
Then:
10x DB Cyclist Squats, AHAP +
10x Strict Press, same DBs
10′ AMRAP
Then:
10x Strict Push-ups +
10x Standing DB Hammer Curls, AHAP
10′ AMRAP
Then, as a group:
Bent-Body Hollow + FLR
50s/10s, 40s/20s, 30s/30s, 20s/40s, 10s/50s
Then:
Cool Down

 

 

STRONGMAN
Flow – 10 minutes
Then:
“CV Primer”
EMOM x 21
1. 100′ Prowler Sprint
2. 10x Sandbag Thrusters, AHAP
3. 40s DB Crawl Pinch, AHAP
Then:
Farmer’s Carry Relay (2 players)
10m each + 20m each + 30m each
For time
3 sets, rest plenty between sets
Then:
Cool Down

 

 

 

WEIGHTLIFTING
Flow – 10 minutes
Then:
Snatch Complex
Then:
Power Snatch + 2x Hang (above knee) Squat Snatch – 15 minutes
Then:
Power Clean + 2x Hang Squat Clean – 15 minutes
Then:
3x Front Squat (from rack) + 1x Split jerk
4 sets, climbing
Then:
2x (5-3-1) Deficit Deadlifts, clean grip
Then:
25x BB Grip Roll-ups +
10x BB Biceps Curls
3-4 sets
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

3,2,1…GO!