7.22.17 Training Sessions (3)

 

GENERAL FITNESS
15m Lunge +
15m Burpee/Broad Jump, back +
15m Bear Crawl +
15m Sprint, back
3 rounds, rest while partner goes
Still sort of warming up
Then:
8x Heavy Russian KBS @ 55/40 +
10x Reverse Goblet Lunges +
12x Box Jumps @ 24/20
15′ AMRAP
200m Run +
Max UB Push-ups +
Max UB Split Jumps
15′ AMRAP
Then:
Cool Down with Accumulating 90s Full Bridge or 3×10 Half Bridges

 

 

 

WEIGHTLIFTING
Flow – 10 minutes
Then:
Snatch Complex
Then:
High Hang Snatch Doubles, 20 minutes
Then:
Clean Complex
Then:
Clean and Jerk Doubles, 20 minutes
Then:
Back Squats
2x (7-5-3)
Then:
4×10 Supinated Grip Bent-Over Rows, strict
Then:
3x(3-5) Skin-the-Cat or Pull-up-to-Pullovers
Then:
Cool Down

 

 

STRONGMAN TRAINING
10x Alt. Fat DB Snatches +
20x Strict Push-ups +
100′ Keg Carry
6 rounds, rest a bit between rounds
Then:
10-8-6-4-2-4-6-8-10 Keg Viper Press OR Sandbag Clean + 100′ Prowler Sprint
Then:
4×100′ Reverse Sled Drag, climbing

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Creating a vision board is a powerful practice. I liken it to the process of buying a new car. If you’re in the market for a new toyota truck (for example) you suddenly start seeing toyota trucks everywhere. Why? It’s not because there are suddenly more toyota trucks driving around. It’s because you are more aware of them. The same is true for your goals/mission. If you know what you’re looking for you’re chance of discovering/accomplishing it is significantly higher.