8.3.17 Training Sessions (2)

 

GENERAL FITNESS
Classic I.W.T.
Phase I – Power
12x Alternating DB Snatch, AHAP
2:00 Burpee/Broad Jumps (each jump should be a minimum of 6′)+
2:00 Rest
3 sets
Then:
Phase II – Strength
12x KB Front Squat, AHAP +
4x (20s HARD + 10s easy) Interval, athlete picks machine +
2:00 rest
3 sets
Then:
Phase III – Accessory
KB Farmer’s Carry + Dead Hang
60m/60s, 60m/45s, 60m/30s, 60m/15s
Then:
Cool Down

 

 

 

STRENGTH
3×8 KB Bottoms Up Presses
Then:
10x Bench Press (across) +
6-10 Chin Ups (sub 10-15 Ring Rows)
Then:
20-16-12-8-4
BB Seated Z Press (start empty, they can climb if able to)
DB Renegade Rows
Record total reps
Then:
10x DB Bent-Over Tricep Extensions
10x DB Curls
10x DB Grip roll ups/forearm curls
In time remaining
Then:
Cool Down

 

 

 

COACH’S COMMENTS
N/A

 

 

 

PHOTOS

Me and Spealler. Think we look alike?