12.6.18 Training Sessions (2)


GENERAL FITNESS
“KB Static Hold Primer”
Each player needs two Kettlebells (70/35, 53/25)
40s Work + 20s Transition
Hold 1: 1-Arm Farmer’s, R
Hold 2: 1-Arm Farmer’s, L
Hold 3: 1-Arm OH, R
Hold 4: 1-Arm OH, L
Hold 5: Awkward (Heavy down R, light OH L)
Hold 6: Awkward (Heavy down L, light OH R)
Hold 7: Heartbeat (pump it every 10s)
Hold 8: 1-Arm Bottoms-up, R
Hold 9: 1-Arm Bottoms-up, L
Then:
20/16 Calories, any machine +
12x DB Hang Power Clean and Press (50/30) +
20x Split Jumps
5x Wall Walks
20′ AMRAP
Then:
25-20-15-10 Sit-ups + 5x Strict T2B
Rd 1: 25x Sit-ups + 5x T2B
Rd 2: 20x Sit-ups + 5x T2B
Rd 3: 15x Sit-ups + 5x T2B, etc.
Then:
Accumulate 2:00 each leg Pigeon Stretch to cool down

 

 

STRENGTH
2×10 Single-Leg Glute Bridge 
2x20s Superman Holds
Then:
Paused (2s) Front Squats
6-6-4-4-2-2, climbing
Rest plenty between sets
Then:
5x30s Reverse Plank on ground
Then:
4×10 Weighted Glute BB Bridges with 1 second hold at top of each rep
Then:
Cool Down

 

 

PHOTOS