1.10.19 Training Sessions (2)

GENERAL FITNESS
KB Complex warm-up
Then:
“Shoulder Primer”
Each player needs three kettlebells…
Against a 12′ clock complete the following:
12x KB TGU (53/35) +
8x KB TGU (70/45) +
4x KB TGU, AHAP
Then:
20′ AMRAP
300m Row/Ski or 20/15 Cal Assault Bike +
21x Wall Ball (20/14) +
15x KB Deadlifts (70/53) +
9x Burpees over the Kettlebells
Then:
Dead Hang
Elite – 5:00
Rx – 3:00
Each drop perform 16x Handstand Shoulder Taps (facing wall)
Then:
Cool Down



STRENGTH
T-Spine mobility
2×10 Handcuffs
3×8 DB Cuban Press, light
Then:
DB Strict Press Strength Ladder
10 reps each @ 15, 20, 30, AHAP
BB Push Press
10-8-6-4-4, climbing
Focus on staying balanced and vertical in the dip
Rest as needed between sets
Then:
100 Push-up Challenge
Each time do stop perform 20x Sit-ups
Then:
Cool Down with Seated DB External Rotation



PHOTOS