10.14.17 Training Sessions (3)

 

GENERAL FITNESS
4x30m KB Suitcase Lunge, climbing
Then:
10x Goblet Squat +
5x Strict Pull-up/Ring Rows +
10x Push-up +
5x Strict Pull-up
10′ AMRAP
Then:
7x Strict T2B +
3x Wall Walks
Every 2:00 for 10 minutes
Then:
Cool Down

 

 

 

 

STRONGMAN
Group A, in teams of three…
500m Zercher Yoke Carry, coach chooses load

Group B, as individuals
AMRAP for the duration of Group A’s turn
3x Stone Lifts, AHAP +
50′ Sled Push, no sprint (25′ out, 25′ back)
3 rounds
Then:
Cool Down with HOH Rope Pulls, 3×100′

 

 

WEIGHTLIFTING
Snatch Complex
4 rep each:
Hang Muscle Snatch +
OHS +
Drop Snatch +
SOTS Press +
Tall Snatch
1 set @ 45/35
Then:
3x Power Snatch + OHS (after final PS)
Then:
Clean Warm-up:
4 reps each:
Muscle Clean (from shins) +
Front Squats +
Hang Clean +
Push Press +
2x Split Jerk
1 set @ 45/35
Then:
Power Clean + Hang Squat Clean + Push Press + Split Jerk, 15-20 minutes
Then:
Back Squat
5-5-3-3-1-1
Then:
Heavy Jerk Dips (focus on balance in dip, high rack position, and upright torso)
5-5-5-5
Then:
4×10 Supinated-Grip Bent-Over Rows
Then:
4×4 Heavy Bottoms-up Squat (2 bells) to “cool down”

 

 

PHOTOS

Zercher Yoke