Obj: Strength
Warm up: 4 rds
Partner drills. One partner does SBGU's continuesly until the other completes:
100m run
10x box jumps
10x push ups
100m runTraining
1)5 rds
5x Sqt Clean/ Push Press 95/45 (STRICT FORM)
5x SB Sqt Clean/ Push Press 80/40
HUG Drill
2)4 rds
10x Barbell V ups 135/65
10x Floor Bench
10x Dislocates
3)4 rds
10x SB Lunge Walk 80/40
5x SB Sqt Jumps
5x Unweighted Sqt Jumps
10x Weighted Situps 45/25
Comments:
Last week of strength and we wanted to hammer home some more form work. Kept the BB light and worked power with the SB's
Pt 2 starts with a great core exercise, press the weight over the chest and then holding it there, raise the legs as straight as possible and touch one plate, bring it down and touch the other. This leaves the shoulders pre exhausted for some floor bench, be sure to pause and the bottom and then press up hard on every rep
Pt3 is our favorite leg complex that really gets the heart pumping, we usually do this with barbells, but fuck it, everybody loves sandbags