9.7.17 Training Sessions (2)

 

GENERAL FITNESS
T-Spine Mobilization
Then:
50x Alternating Supermans
12x Scorpions Kicks
12x Iron Cross Kicks
2×5 Band Tears
2×10 Dislocates
8x Lunge + Hip Hinge Stretch
3×10 KBS, climbing
2×3 Burpee/Tuck Jumps (be explosive!!)
Then:
I.W.T.
Phase I
6x Burpees + 12x Double DB/KB Snatch (from hang), AHAP +
1:00 HARD effort, any machine +
2:00 Rest
3 sets
Rest fully
Phase II
6x Burpees + 15x KB Deadlifts, AHAP +
1:00 HARD effort +
2:00 Rest
3 sets
Then:
Phase III
10-Minute DB Z-Press Challenge
Males @ 2×30, Females @ 2×15-20
5-8 reps every 30s for 10 minutes
Then:
Cool Down

 

 

 

STRENGTH
3×5 Cuban Press
-then-
Bench Press
7×3 Climbing
-In between each set-
10x Ring Rows/Hanging Rows
-then-
5 Sets
10x BB Bent Over Rows
10x DB Strict Press
-then-
3 Sets
10x DB Curls
10x Overhead DB Tricep extensions (aka French Press)

 

 

PHOTOS