12.11.18 Training Sessions (2)

GENERAL FITNESS
Teams of three…
12′ AMRAP
P1 10x “Quick” Whipsmash + 10m Rope Pull/Sprint 
P2 KB Rack Hold (45/30) for the duration of Whips and Pulls 
P3 Rest
Then:
12′ AMRAP 
P1 7x Burpee/Pull-ups (8’/6′) 
P2 10x Sit-ups 
P3 Rest
Then:
3-Player Assault Bike Relay for max calories
Switch on bike every 30s
Then:
Cool Down

STRENGTH
T-Spine Mobility
3×8 DB Cuban Press, light
2×10 Alt. Prone Handcuffs
Then:
3x Strict Press +
3x Push Press
2 sets, also light
Then:
Push Press
10-8-6-4, climbing
Then:
Establish a heavy 7-rep BB Floor Press (have an athlete hand you the bar, no racks)
Then:
5×5 BB Floor Press, across
Between sets do Dead Hangs (Elite x 60s, Rx x 40s, Amateur x 20-30s)
Then:
3×10 Seated DB External Rotation