7.31.18 Training Sessions (2)

 

GENERAL FITNESS
In teams of two…
Standard Version:
E5MOM for 40 minutes
1. 1000m Row (each player rows 500m)
2. 50 Target Burpees
3. 120x KB Deads (53/40). P2 holds FLR.
4.  15-12-9 DB Push Press (30/20) + Box Jumps (24/20) **You go, I go format**
2 rounds

Elite Version:
E5MOM for 40 minutes
1. 1200m Row (each player rows 600m)
2. 40x Burpee/Pull-ups
3. 120x KB Deads (70/53). P2 holds FLR.
4.  15-12-9 DB Push Press (50/35) + Box Jumps (30/24)  **You go, I go format**
2 rounds
Then:
Cool Down

 

 

STRENGTH
2 rounds:
5x Weighted Dislocates
10x Push-ups with a PLUS
10x Alt. Deadbugs (focus on intense bracing)
Then:
With an empty bar…
10x Standing Biceps Curls +
10x Bent-Over Rows +
5x Strict Press + 5x Push Press
3 sets, still warming-up
Then:
Work up to a challenging 5-Rep Strict Press
Then with that load…
M.E. Strict Press + 3-5 additional Dead-Stop Push Presses
3 working sets
Then:
KB Windmills
5-5-3-3-1
Then:
10 Minute Push-up Challenge
Elite – 5 reps every 15s for 10 mins
Pro – 3 reps every 15s for 10 mins
Amateur – 3 reps every 30s for 10 mins
Then:
Cool Down

 

 

PHOTOS