7.29.17 Training Sessions (3)

 

GENERAL FITNESS
Flow with Coach Chris – 8 minutes
Then:
“DB Mountain”
6-12-18-12-6
DB Cleans +
DB Front Squats +
DB Push Press/STO
Males @ 2×30, Females @ 2×20
Then:
2-20 Split Jump +
1-10 Push-ups +
10x BB Grip Roll-ups
Rd 1: 20x Split Jumps + 10x Push-ups + 10x BB Grip Roll-ups
Rd 2: 18x Split Jumps + 9x Push-ups + 10x BB Grip Roll-ups
Rd 3: 16x Split Jumps + 8x Push-ups + 10x BB Grip Roll-ups, etc.
Then:
Row Challenge
In groups of 4-6
1:00 ALL-OUT Row
Top two distances are done of the day.
The rest get thrown back into the fire.
Three rounds
Losing players must run 600m before they leave.
Then:
Cool Down

 

 

 

STRONGMAN
4×100′ UB Farmer’s Carry, climbing to AHAP
Then:
5×10 Double KB Front Squats, AHAP
Between each set do 12x Alt. Sledgehammer Strikes
Then:
“Thunderstruck” MB/Sandbag Push Press Challenge
Every time you here the word “Thunderstruck” press the ball overhead
Then:
Cool Down

 

 

 

WEIGHTLIFTING
Flow with Coach Chris – 10 minutes
Then:
Snatch Complex
Then:
Hang Power Snatch + Power Snatch + OHS, 20 minutes
Then:
Clean Complex
Then:
Hang Power Clean + Power Clean + 2x Front Squat, 20 minutes
Then:
Establish a 3RM Push Press, 15 minutes
Then:
Back Squat
5-5-3-3-3
Between each set perform 5x Strict, C2B Pull-ups
Then:
Accumulate 2:00 in a Full Bridge
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Diego on the Reverse Lunge.