8.10.17 Training Sessions (2)

 

GENERAL FITNESS
2x (1-3) Wall Walk Ladder (2-3 players)
Then:
30/90 Intervals, any machine
30s of Work + 90s of Rest
12 rounds (24 minutes)
During “rest” perform the following:
Round 1-4: 12x Wall Ball @ 20/14
Round 5-8: 6x Burpee/Pull-ups @ 8’/6′ OR 6x Target Burpees @ 8’/6′ + 10s Hang
Round 9-12: 12x American KBS @ 53/35
Then:
60x Fat Bar Hanging Rows

 

 

 

STRENGTH|
3×5 Cuban Press
Then:
8-8-6-4-2
Strict Overhead Press – climb each set
Then:
10x BB Bent-Over Rows
10x Dips (ring, matador, bench)
3 sets
Then:
10x DB Floor Press
10x BB Curls
3 sets
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Grip finisher.