Wednesday 4/27

Bye-Bye Cryin Ryan
Objective: Strength - Brute

Warmup:  5 rounds with a light bell (25,15)
5x swings e/s
5x one arm snatch e/s
5x lunge e/s
5x press e/s
5x shoulder dislocates with pvc

Training:
1) 6 rounds
4x sandbag clean and press (DBD)
4x Wall ball
Hug mobility

2) 6 rounds
6x Sandbag Front squat (DBD)
6x skip hops
4x Y&L

3) 6 rounds
8x alligator pushups
4x weighted pullup (15)
3x standing frog stretch

4) 800 sprint for time

Comments:  Another Military Athlete squad PT style session using only sandbags and body weight.  These sessions move faster then a traditional strength session, hence the complex training in every circuit.

Sandbags are awkward little beasts.  Depending on how full they are and what you fill them with can really make a 60lb bag feel heavier then a 150lb barbell.  I think most my of my male athletes finished with 80's.  If 80 is too easy then put on a weight vest and move faster.

This session goes out to one of my athletes that just left for Afghanistan.  Good luck over there Ryan.

-Jake