7.26.17 Training Sessions (3)

 

GENERAL FITNESS
30x Alternating Supermans
15m Lunge + Balance + SLDL Combo
3×10 H2H KBS, climbing
Then:
3×4 Single-Leg KB Deadlifts, slow and steady
Then:
4x (4x TnG Axle Deadlifts + 10s Hold at top), climbing
4 sets
Then:
Mid-Line Work:
10x DB Z-Press, AHAP
30s Rest
20x Slideboard Mountain Climbers (feet in rings)
30s Rest
40s (each) Side Planks
3-4 rounds depending on time
Then:
Cool Down

 

 

 

STRENGTH
Back Squat – 20RM – 2-3 attempts at it (If they get to rep 10/11 and KNOW they can hit 20 or more, then cut the set there and rest for the next set).
Then:
Starting with that weight
4x30s Front Supports – climbing
Rest 2 mins between sets
Then:
Sandbag Bear Hug
Accumulate 5 mins (AHAP) – bag must stay between hips and shoulders
*Every Drop is 6 Strict T2B
Then:
Cool Down

 

 

 

CROSSFIT
EMOM x 12
1. 3-5x RMU or Strict C2B Pull-ups
2. 6x Weighted Pistols
3. 3-5x Strict HSPUs
Then:
Clean Complex
Then:
Establish a Heavy Squat Clean + Front Squat + Jerk, 10 minutes
Then:
21-15-9
Front Squats @ 185/125 +
Pull-ups
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

It was amazing to watch how challenging this was for people. Learning how to disassociate the hips and maintain a neutral spine is important and will be a staple in our program for a while.