10.28.17 Training Sessions (3)

 

GENERAL FITNESS
“Climbing the Ladder of Success”
In teams of two, complete the following ladders:
1-10 Box Jumps @ 24/20″
2-20 KBS @ 70/53
2-20 Split Jumps
1-5-1 Strict Pull-ups
1-10 Burpees
2-20 DB Snatch @ 50/30
All for time
Then:
Cool Down

 

 

 

 

STRONGMAN TRAINING
“CV Primer”
4′ AMRAP
100′ Sandbag/Keg Carry, anyhow +
200′ Sprint
Rest fully, repeat
Then:
EMOM x 30
1. 6x Burpee/Yoke Hops
2. 16x Alternating Sledgehammer Strikes
3. 60s Axle Deadlift Hold, Heavy
4. 10x Dips
5. 400′ Prowler Sprints, empty
6. Rest
5 rounds

 

 

 

WEIGHTLIFTING
Snatch Complex @ 45/35
Then:
3x Floating Power Snatch + 2x OHS  (don’t drop the BB. Instead lock in the starting position, but slightly off the floor), 15-20′
Then:
4×4 Halting Snatch Deadlifts, climbing
Then:
Clean Warm-up
Then:
Power Clean + 2x Front Squat + Hang Clean, 15-20′
Then:
Pressing Warm-up:
3x Strict Press +
3x Push Press +
3x Push Jerk +
3x Split Jerk
2 sets @ empty BB
Then:
Power Clean + 2x Push Press, climbing
Then:
Paused (2s) Back Squat
2-2-2-2-2
Then:
BTN Push Press
3-3-3-3-3
Then:
Bulletproof Shoulders, 2 sets
Then:
Cool Down

 

 

PHOTOS

40s Dead Hang Hold with the axle. Markus focused.