Thursday 5/13
Seagal
Obj: Strength, real world application, work cap
Warm up: 4rds
10x swings
10x goblet sqts
10x sandbag halfmoons
10x dislocates
DOT drill
Training
1) 5 rds
5x Sandbag sqt clean/push press 80/40
5x scotty bobs 30/20
10x med ball russian twists
5x scorpian
2)5 rds
5x SB clean and sqt and run (clean SB to shoulder do 5x squats run 25m drop SB, clean to other shoulder do 5x sqts and run back)
10x jumping lunges
10x side crunches-10x plank walk ups- 10x side crunches
HUG drill
3)10 rds or 10 minutes
6x TGU's
6x burpees
comments:
Everybody has seen great improvements in their sqt clean/push press, so we decided to throw a wrench into it with sandbags. Guys that can handle 180lbs on the bar, get their asses handed to them by an 80lb SB. It teaches you so much about perspective and the all importance of a stable core. Both pts 1 and 2 use complex strength training, like Dan John says, " pick up something heavy and put it over your head, then pick up something heavy and walk with it" For the price, I personally don't think there is a better tool than the SB.
Pt 3 is the 1st work capacity that we did with Rob Shaul, and it still makes me throw up in my mouth a little bit. Jake finished in 9:30 with a 35lb kettel bell, I'm still right over 10 minutes. All you really need to know about this one is the burpees are your recovery. How do you like them apples?
