8.21.18 Training Sessions (2)

 

GENERAL FITNESS
In teams of two…
“Buy-in”
1-Mile KB Ruck (53/35) , switch ball as needed
Then:
10 TEAM Rounds:
12x Alt. DB Snatch (70/50) +
12 Calories, any machine (stay on the same machine for entire workout)
Then:
“Cash-out”
200x Wall Ball (20/14)
All for time
Then:
Cool Down

 

 

STRENGTH
2×5 Band Snatches
3×12 KB Seesaw Press, climbing
Then:
Pressing Warm-up (45/35) :
5x Strict Press +
3x Push Press
3 sets, light
Then:
Push Press Strength Ladder
10 reps + 10s Hold
9 reps + 10s Hold
8 reps + 10s Hold
7 reps + 10s Hold
6 reps + 10s Hold
5 reps + 10s Hold
4 reps + 10s Hold
3 reps + 10s Hold
2 reps + 10s Hold
1 rep + 10s Hold
Hold the final rep of each set for 10-sec.
Increase load as reps decline
Between each rung do 5x Strict Pull-ups
Then:
Rotator Cuff Work

 

 

PHOTOS