10.22.19 Training Sessions (2)

GENERAL FITNESS
Teams of two…
Against a 40:00 clock.
Teams can do exercises in an order they choose, but must complete all the reps for that exercise before moving on to the next.
200x Deadlift @ 155/115
200x Burpee/Bar Hops
200x Wall Ball (20/14)
200x Box Jumps @ 24/20″
200x DB Snatches @ 45/30
In the time remaining complete as many calories (any machine) as possible.
Calories = Score

 

 

STRENGTH
T-Spine Mobility 
Then:
3×10 Banded OH Press
3×10 Alt. Handcuffs
Prep Biceps Tendon
Then:
Work up to a challenging 7-Rep Bench Press (2-3 sets)
Then, starting with that load…
Bench Press Drop Sets
Looks like 7 reps at challenging load
Drop load 10% do another 3-7 reps
Drop load 10% do another 3-7 reps
This is one set, do 3
Then:
12x DB Bent-Over Rows +
12-16x DB Reverse Curls (lighter DBs)
3 sets
Then:
Rice Bucket Patterns (CW, CCW, Flex/Ext, Finger Ext)
2-3 sets
Then:
Cool Down

 

 

PHOTOS