7.19.17 Training Sessions (3)

 

GENERAL FITNESS
T-Spine mobilization
2×5 Weighed Dislocates (monitor spinal position)
2x30s Shoulder Distractions with band
3x30s Toes-n-Nose Handstand Hold
Then:
5-4-3-2-1 KB Windmills (try to touch the weight-bearing foot)
Then:
4x KB TGU +
Rd 1: 20 Calories, any machine
Rd 2: 10x Strict T2B
Rd 3: 8x Goblet Squat + Reverse Lunge Left + Reverse Lunge Right, same KB as TGU
2 rounds
Then:
Cool Down

 

 

 

STRENGTH
Bulletproof Shoulder Series
Then:
4×8 Strict Press @ 5010 tempo (note the 5s eccentric)
Between each set perform one of the following:
1. 4-8x Strict Pull-ups @ 5010 tempo
2. 8-10x Ring Rows @ 5010 tempo
Then:
10x Prone Scap Retractions +
10x DB Renegade Rows, AHAP
3 sets
Then:
Rotator Cuff work

 

 

 

CROSSFIT
EMOM x 12
1. 100m Prowler
2. 200m Run
3. Rest
Then:
Clean Complex
Then:
5-4-3-2-1 Bear Complex, climbing
Then:
EMOM x 10
1. 2x Rope Climbs
2. 4x Sandbag Cleans
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

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