8.11.18 Training Sessions (3)

 

GENERAL FITNESS
“Core Primer”
12x Alt. KB Halo, AHAP +
5/5x KB Bottoms-up Press (same bell as Halos) +
20x Shoulder Taps (lock hips)
3-4 sets
Then:
Review KB TGU technique – 5 minutes
Then:
13′ AMRAP
With the heaviest Kettlebell possible…
8x KB Headcutters (53/35) +
20x Toe-Taps on bell +
6x Burpees +
2x TGU (same KB)
Then:
10x Ab Mat Sit-ups (Scale up to 7x T2B) + 2-20 Split Jump Ladder
Looks like…
10x Ab Mat Sit-ups  + 2x Split Jumps
10x Ab Mat Sit-ups + 4x Split Jumps
10x Ab Mat-Sit ups + 6x Split Jumps , etc.
Then:
Cool Down with Rotator Cuff and Shoulder Prehab

 

 

STRENGTH
In teams of two, 500m MB Pec Walk (switch partners as needed)
Then:
6×10 Alt. Fat DB Military Press, across
Then:
EMOM x 21
1. 10x Double KB Front Squats, AHAP
2. 10x Fat DB Floor Press, AHAP
3. 3-5x STRICT C2B Pull-ups
Then:
3×10 DB Front Raise/Upright Row Combo
Then:
Cool Down

 

 

WEIGHTLIFTING
Clean and Jerk warm-up + Knee Jumps
Then:
Power Clean + 2x Push Press + Hang Squat Clean + Split Jerk, climbing to MFD
Then:
4×10 Jumping Back Squats, climbing
Then:
BTN Push Press (Snatch-Grip)
6-8-10-8-6
Then:
4×10 Pendlay Rows
Between sets do 10x Clap Push-ups
Then:
Cool Down

 

 

PHOTOS

Staff photo out-take.