7.15.17 Training Sessions (3)

 

GENERAL FITNESS
Flow – 10 minutes
Then:
In teams of two…
1-5-1 Reverse Burpee Relay
Start at the rig and sprint to the wall each round. Tag your partner to switch.
Then:
4×8 KB Curtis P’s*, climbing (in place)
*Curtis P = Power Clean + For Lunge R + For Lunge L + Push Press
Then:
6-8x Strict Pull-ups / Rows +
30s Rest +
12x DB Z-Press +
30s Rest +
30/30 Side Planks +
1:00 Rest
Until class ends
Then:
Cool Down

 

 

 

STRONGMAN
A few runs with an empty Yoke
Cue proper bracing and engagement
Then:
17/13 Cal Assault Bike +
50′ Yoke
4 sets, climbing
Rest plenty between rounds.
Treat each round as an all-out effort. Goal = sub 2:00
Then:
Heavy Yoke Supports
2 sets of 20s, AHAP
Then:
50′ HOH Prowler Rope Pulls
3-4 sets, climbing
Then:
Cool Down

 

 

WEIGHTLFTING
Snatch Complex 2.0, 2 sets
Then:
Muscle Snatch + 2x Snatch Balance
3 sets
Then:
Paused Snatch (3 sec above knee), climbing, 15′
Then:
Clean Complex Warm-up
Then:
Halting Deadlift + Full Clean – 15 ‘
Then:
Power Clean + Push Jerk + Split Jerk – 12’
Then:
4×2 (1 & 1/4) Back Squats, climbing
Then:
3×5 SOTS Press, climbing
Then:
3×10 BB Roll-outs
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

The perfect integration of the hips and shoulders. It’s easy to do, but not easy to do right.