8.26.17 Training Sessions (4)

 

GENERAL FITNESS
Warm-up with KB Mountain
5-10-15-10-5
KBS + Goblet Squat + Strict Push-up
Males @ 45, Females @ 30
Then:
15′ AMRAP
Ascending by 2…
Wall Ball @ 20/14 +
Box Jump / Step-up @ 24/20″ +
T2B / Ab Mat Sit-ups
(2/2/2 + 4/4/4 + 6/6/6 + 8/8/8, etc.)
Then:
Core:
20x DB Floor Press, AHAP +
1:00 UB Wall Sit
3 rounds
Then:
Cool Down

 

 

 

WEIGHTLIFTING
2×5 Dirty Dancing Drills
Then:
2×5 Band Tears
2×5 Weighted Dislocates
Then:
Snatch Complex
Then:
2-Position Power Snatch (floor + above knee) + OHS, 15-20 minutes
Then:
4×2 Paused (at knee) Snatch Pulls, climbing
Then:
Pressing Complex
3 reps each:
Strict Press
Push Press
Push Jerk
Split Jerk
2 sets, empty bar
Then:
From a rack, Jerk Balance + Jerk, light, 10-15 minutes
Then:
2-Position Power Clean (floor + above knee) + Split Jerk, 15-20 minutes
Then:
Front Squat
3-3-3-3, climbing
Then:
Wide, Pronated-Grip Pull-ups
Elite: 30 Strict
Pro: 20 Strict
Amateur: 10 Strict
Then:
Bulletproof Shoulder Series

 

 

 

STRONGMAN
Dynamic Warm-up, 5-8 minutes
Then:
100′ (50′ out, 50′ back) Reverse Prowler Drag (Partner on the sled), switch +
150m Buddy Carry, 75m each OR 150m Keg Shoulder Carry
4 sets
Rest plenty between
Then:
“Sandbag / Stone Relay”
Collect 5 Bags or Stones of varying loads.
Start 50′ from a Yoke
Pick up and carry one object to the Yoke, throw it over and sprint back for another object.
Do this until all the objects are over the Yoke.
Push the Yoke 50′ to finish the round
Rest while other players go.
Then:
Cool down with 50x Dips, time permitting

 

 

 

PRIMAL KIDS
Roll call
Then:
250m Jog with Coach
Then:
Dynamic Warm-up with Coach (JJ, squats, etc.)
Then:
Skill: Pull-ups
Ninja: 2-5 Strict Pull-ups
Others: M.E. Dead Hang
After each set practice your handstands against the wall
5 sets
Then:
Conditioning 1:
12x Alt. DB Snatch +
10x Burpee/Plate Hops
Rest 1:00
3 rounds
Then:
Conditioning 2:
Tic-Tac-Toe Game, 3 players per team
Round 1-3: Sprint to the board, Sprint back
Round 4-6: Bear Crawl to the board, sprint back
Rounds 7-10: Lunge to the board, sprint back
Rest 5 minutes
Then:
Cool Down with 3×20 Shoulder Taps

 

 

PHOTOS

It wasn’t long ago that this bag was too heavy for a lot of guys.