10.21.17 Training Sessions (2)

 

GENERAL FITNESS
15m Bear Crawl / Push-up Gauntlet “warm-up”
Bear Crawl 5m + 5x Strict Push-ups for 15m (knee may not touch the ground) + 15m Walk Back
3 sets, rest while partner (s) goes
Then:
30 reps each:
Alt. One-Arm KB Press @ 2×35/20
One-Arm KB Squat (switch every 5 reps)
Bodyweight Rows
Calories, any machine
30′ AMRAP (slow and steady. Strive for perfect reps)
Then:
3×20 Superman Rocks (maintain a solid, rigid position) OR 3×20 Superman
Then:
Cool Down

 

 

 

 

STRONGMAN
5×5 Anderson Squats with Yoke (thighs parallel to ground at start), climbing
Rest as needed
Then:
100′ Farmer’s Carry, AHAP +
5x Pull-ups on Yoke +
10x Alt. Explosive Sledgehammer Strike on Tire
4 sets
Then:
100x BB Grip Roll-ups, partition as needed

 

 

 

PHOTOS

Anger management.