12.5.17 Training Sessions (2)

 

GENERAL FITNESS
“Happy 36th Birthday George Seemon”
36-1 Ladder
Alternate ladder rungs with a partner
36-30 KBS @ 55/40
29-23 Split Jumps
22-16 Calories, any machine
*15-11 Burpees/Lateral Bar Hops
*10-4 Deadlifts @ 225/155
*3-1 Wall Walks
*Each player does each rung.
36′ cap

 

 

STRENGTH
3×5 Cuban Press
3×10 Banded Bent-Over Rows
Then:
5x Strict Press, across +
5x Strict Pull-ups, add load if possible
5 sets
Then:
8x Dips +
8x (each) DB Hammer Curls
4 sets
Then:
10x Seated DB External Rotation +
10x Bent-Over DB Rev Flyes
3 sets
Then:
Cool Down

 

 

 

PHOTOS

It feels good to be fit.