5.4.19 Training Sessions (2)

GENERAL FITNESS
“CV Primer”
10x Alt. KB TGU, AHAP
5′ Cap
Then:
Each player needs 2xKB and a box
“The Big Five 55”
1-10 Ladder of the following:
Goblet Squats (70/53) +
Burpees +
Box Jumps (30/24) +
Strict Pull-ups
KB Deadlifts
1 rep each + 2 reps each + 3 reps each, etc.
Continue to 10 reps each
All for time
Then:
Cool Down
2×1:00 Pigeon Stretch





STRENGTH
Bulletproof Shoulders, 2 sets
Warm-up Bench Press
Then:
“Buy-in”
150m Double KB Front Rack Carry (2×45/30) +
250m Double KB Farmer’s Carry (same load)
Into…
50x Bench Press @ 155/85 +
Into…
“Cash out”
150m Double KB Front Rack Carry +
250m Double KB Farmer’s Carry
Then (timer permitting)
Cumulative L-Sit (use Heavy KBs, parallettes, or boxes)
Elite – 3:00
Rx – 2:00
Every drop do 10x Straight Bar Curls @ 45/35 + 10x Prisoner Sit-ups
Then:
Cool Down



PHOTOS
N/A