9.16.17 Training Sessions (3)

 

GENERAL FITNESS
1-5-1 Reverse Burpee Relay (teams of 2)
Then:
“30/90” Intervals (any machine)
30s HARD Effort + 90s “rest”
12 rounds
Alternate between the following movements:
1. 12-15x Wall Ball @ 20/14
2. 12x Reverse Goblet Lunge @ 55/40
3. 14x Plank-to-Elbows
Then:
Cool Down with 1-10 Side Plank Breathing Ladder

 

 

 

STRONGMAN
Warm-up with Carries, various – 10′
Then:
5×5 Stone Lifts, AHAP
Then:
3×100′ UB Sled Bear Crawl (make it hurt)
Then:
Cool Down

 

 

 

WEIGHTLIFTING
Snatch Warm-up:
Muscle +
BTN Push Press +
OHS +
Hang Snatch
2 sets, light
Then:
2x Hang Snatch (HH, above knee), 15′
Then:
2x Hang Clean (both from HH to work on contact point), 15′
Then:
Pressing Warm-up, 3 reps each:
Strict Press +
Push Press +
Push Jerk +
Split Jerk
2 sets, empty BB
Then:
From rack…
Jerk Balance + Split Jerk, 5 sets climbing
Then:
2x (5-3-1) Back Squat Waves
Then:
4xM.E. Feet-elevated Hanging Rows using BB in rack
Then:
Bulletproof Shoulder Series, 2 sets
Then:
Cool Down

 

 

PHOTOS