10.10.17 Training Sessions (2), Tag Team Tuesday

 

GENERAL FITNESS
“The Mountain Trilogy”
In teams of two…
“BB Mountain” @ 115/85, @ 24/20″
5-10-15-10-5
Deadlift
Front Squat
Box Jump
P1 works, P2 rest
Each player does 5 Deadlifts, each does 5 Front Squats, each does 5 Box Jumps, etc.
Then:
“KB Mountain” @ 60/50#
5-10-15-20-15-10-5
Goblet Squat
RKBS
HRPush-ups
P1 works, P2 rest
Each player does 5 Goblet Squats, each does 5 RKBS, each does 5 Strict Push-ups, etc.
Then:
“Aerobic Mountain”
P1 runs 150m, P2 holds barbell in front rack position [each player must run once]
P1 runs 250m, P2 holds barbell in front rack position [each player must row once]
60x Lateral Burpees Hops over barbell, each player must do 30 reps [P1 works, P2 rests]
P1 runs 150m, P2 holds barbell in front rack position [each player must run once]
Time cap = 40 minutes
Then:
Cool Down
STRENGTH
3 Sets
5 DB high pulls
5 DB ext rotations
5 DB Oh presses
(light DBs, one complex per set)
-then-
Strict Press
8-7-6-5-4-3-2-1
Pull Ups
5-6-7-8-9-10-11-12 (2x Ring Rows)
-then-
5 Sets
5 Dips
10 BB Bicep Curls
-then-
2-3 sets
20 BB grip roll ups
10 Plank “Up-downs” (from low plank to high plank)
Then:
Cool Down
PHOTOS

Yeah…