Gym Based Stamina Session 3

Obj: Strength/Work Capacity

Warm up:
4 Rounds with PVC
5x Dislocate
5x Overhead Squat
5x Hang Squat Snatch
5x Push ups
Lat + Pec Stretch
Instep + Hip Flexor + Pigeon Stretch

Training:
1) 6 Rounds
3x Hang Power Snatch - Increase load each round until 3x is hard, but doable
Foam Roll Lower Back

2) 6 Rounds
4x Back Squat - - Increase load until 4x is hard, but doable
4x Kettlebell Floor Press - Increase load until 4x is hard, but doable
Foam Roll Quads/Legs

3) 10 rounds every 30 seconds

Burpee + Suicide

4) 4 Rounds
8x Ankles to Bar
5x Kneeling Halfmoons @ 35/25# Plate
20/20 Kneeling Founder
8x Face Down Back Extensions

Comments:
I know you're sore coming in today - the warm up was pretty brutal on me - but grind through and I think you'll find this session isn't that bad.

Keep the load for Part (1)'s hang power snatches light enough that your exercise movement is crisp. The barbell should "snap" up - if it drags, lower weight and continue.

Part (2)'s back squats actually felt pretty good. I didn't go too heavy - 225# - but my legs actually warmed up.

For part (3), set up two cones 45 feet apart, then one cone in the middle (22.5 feet) - this is the set up for our suicide sprints. On "go", do 1x burpee, then sprint to the first
cone, touch the line and sprint back to the start, touch the line, sprint to the far cone, touch the line, and sprint back to the start. Ten rounds was about all I wanted to do of
these.

Finish off with a core circuit in part (4).

We return with a 75 minute stamina session tomorrow.