1.28.20 Training Sessions (2)

GENERAL FITNESS
In teams of two…
Rx Version:
E5MOM for 40 minutes
1. 1000m Row/Ski (each player rows/skis 500m)
2. 50 Target Burpees (7’/6′)
3. 120x KB Deads (53/40). P2 holds FLR.
4.  15-12-9 DB Push Press (30/20) + Box Jump-Overs (24/20) **You go, I go format**
2 rounds (40′)

Sassy Version:
E5MOM for 40 minutes
1. 1200m Row/Ski (each player rows/skis 600m)
2. 40x Burpee/Pull-ups (7’/6′)
3. 120x KB Deads (70/53). P2 holds FLR.
4.  15-12-9 DB Push Press (50/35) + Box Jump-Overs (30/24)  **You go, I go format**
2 rounds (40′)
Then:
Cool Down

 

 

STRENGTH
T-Spine Mobility
2×5 Weighed Dislocates
2×10 PVC Shoulder Pivots (IR + ER)
2×10 (ea.) DB Split Squats (on floor)
30s Dead Hang, every 10s do a Strict Pull-up (0s, 10s, 20s, 30s)
Then:
Work up to a challenging 5-Rep Strict Press (3-4 sets)
Then with that load…
M.E. Strict Press + 3-5 additional Dead-Stop Push Presses
3 working sets
Between sets do 12 (ea.) HEAVY DB Row, off bench
Then:
30s DB/KB Awkward Hold (Farmer’s R + Rack L) + 30s Rest
30s DB/KB Awkward Hold (Farmer’s L + Rack R) + 30s Rest
30s FLR (on ground) + 30s Rest
This is one set, do 3
Then:
Cool Down

 

 

PHOTOS