10.19.17 Training Sessions (2)

 

GENERAL FITNESS
2:00 each, at warm-up pace…
Max reps Strict Pull-ups
Max reps Strict Push-ups
Max reps “perfect” Air Squats
2 rounds (12 minutes total)
Then:
Every 8 minutes
750m Row, Ski or Run (3 big laps) +
20x Burpee/Box Jumps @ 24/20″ +
10x KB Clean and Jerks, AHAP
4 rounds (32 minutes)
Then:
Cool Down with 10-1 Side Plank Breathing Ladder
Rotate from side to side with McGill Roll

 

 

 

STRENGTH
Banded Glute Warm Up
3×5 BB Good mornings
-then-
Deadlifts
Work Up to a Heavy 8
-then with that weight-
7×5
-then-
3 Sets
10 KB Swings 70/53
10 Strict T2B
-then-
One KB and one DB – same weight (should be tough)
DB is always in farmers position, KB is in either Front rack or overhead (arm locked)
3-4 Sets
:30 Hold in each pose, minimal break between each
Left DB farmers, Right KB Front Rack
Left DB Farmers, Right KB Overhead
Right DB farmers, Left KB Front Rack
Right DB Farmers, Left KB Overhead
-rest 1-2 mins between sets-
Then:
Cool Down
PHOTOS

Mobility workshop is scheduled for Nov 11th. Click on the link to sign up.