8.29.19 Training Sessions (2)

GENERAL FITNESS
IWT
Phase I – Power
12x DBL DB Snatch (50/30) +
1:00 HARD Interval, any machine +
2:00 Rest or while partner completes full round
3 sets
Rest fully
Then:
Phase II – Strength
12x DBL KB Front Squats, AHAP +
1:00 HARD Interval, different machine +
2:00 Rest or while partner completes full round
3 sets
Rest fully
Then:
Phase III – Accessory
Cumulative Dead Hang
Elite – 300s
Rx – 180s
Each drop = 5x Wall Walks
Then:
Cool Down

 

 

STRENGTH
Front Squat Mobility Prep (T-Spine, Shoulder External Rot, Wrists, etc.)
Then:
10-8-6-4-2 (ea) Bulgarian Split Squats (off bench), climbing
Then:
Paused (2s in bottom) BB Front Squats
6-6-4-4-2-2
Between sets do 8/8 1-Arm DB Stabilization Row, off bench, AHAP
Then:
3×10 BB Good Mornings, light and perfect
Then:
Cool Down

 

 

PHOTOS