6.19.18 Training Sessions (2)

 

GENERAL FITNESS
In teams of two, alternating complete rounds:
5x Strict Pull-ups
10x “DB Movement” (70/50) +
10/8 Calories, any machine
DB Movements:
1. DB Shoulder-to-Overhead
2. DB Burpee (stand fully each rep)
3. DB Power Cleans
4. DB Floor Press
5. Alt. DB Reverse Lunges
6. DB Front Squats
7. DB Bent-Over Rows
8. Alt. DB Snatches
9. DB Deadlifts
10. DB Thrusters
40′ AMRAP
Then:
Cool Down

 

 

STRENGTH
T-Spine Mobility
2×5 DB Cuban Press, light
2×5 Weighted Dislocates
5-minutes practicing Frog Stands. Goal = 20-30s holds
Then:
6×5 BB Strict Press, climbing
Hold the final rep of each set overhead for 15s with perfect position.
Then:
3x20s Heavy Front Supports from rack, climbing
Then:
4x (30/30) Cyclical DB Overhead Press, AHAP (should be able to keep the DBs moving the entire 30s)
Rest 2:00, repeat
Then:
Cool Down

 

 

PHOTOS