3.3.15 Training Sessions (3)

General Preparation
Warm-up:
Throw Medicine Balls (various)
Then:
30x German Arm Swings
2x15m Lunge + 15m Tin Man Walk
2×5 Band Tears
2×10 Dislocates
2×5 Burpees 
2×5 Tuck Jumps
Then:
Mobility:
T-Spine
Then: 
Workout:
“Row/Ski/Airdyne to Hell”
500m/50 calories
400m/40 calories
300m/30 calories
200m/20 calories
100m/10 calories
Then:
150x Burpee/Box Jumps @ 24/20″, switch partners every 60 sec
Then:
Row/Ski/Airdyne to Hell in reverse
100m/10 calories
200m/20 calories
300m/30 calories
400m/40 calories
500m/50 calories
All for time
Then:
Fall Down
 
Strength
Warm-up:
Throw Medicine Balls (various)
Then:
30x German Arm Swings
2x15m Lunge + 15m Tin Man Walk
2×5 Band Tears
2×10 Dislocates
2×5 Burpees 
2×5 Tuck Jumps
Then:
Mobility:
T-Spine
Then: 
Windmill Strength Ladder
5-4-3-2-1
Then:
4×6 KB TGU
1 set @ 30, 40, 45
1 sets, AHAP
Then:
3×10 Anti-Rotation DB Chest Press
Then:
3xME Fat Bar Curls
Then:
Cool Down
 
 
Competitive Fitness
Get warm
Then:
Snatch BB Complex @ 45#
Then:
10 minutes to establish a max Muscle Clean
Then, with that load
5x Touch and Go Clean and Jerk + 20 sec rest
4 sets (20 total)
Rest fully, repeat
Then:
10x Target Burpees @ 8′ +
10x Toes-to-Bar
5 minute AMRAP
Rest fully, repeat
Then:
10-minutes to work on your Handstand or Muscle-up progression
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
Shoulder prep for the overhead work to come.

Shoulder prep for the overhead work to come.

By the time everyone got the Burpee/Box Jump-overs they knew they were in for a long haul.

By the time everyone got the Burpee/Box Jump-overs they knew they were in for a long day.

I like doing Windmills on TGU days.

I like doing Windmills on TGU days.

Another view. Try to keep the weight bearing leg (left in this case) as straight as possible. The goal is to make contact with the foot in the bottom with the arm completely vertical. Diane looking solid.

Another view. Try to keep the weight bearing leg (left in this case) as straight as possible. The goal is to make contact with the foot in the bottom with the arm completely vertical. Diane looking solid.

The TGU is high on the movement hierarchy. While it isn't fast, it does requires strength and stability in all planes of motion. Keep your eyes on the bell to ensure your arm stays locked and vertical.

The TGU is high on the movement hierarchy. While it isn’t fast and doesn’t require power, it does emphasize strength and stability in all planes of motion. Keep your eyes on the bell to ensure your arm stays locked and vertical.

I called these Anti-Rotation Presses. Try to use a weight that is so heavy it is literally pulling you off the bench. That way the abdominal wall is forced to fire and stabilize so you don't fall .

I call these Anti-Rotation Presses. Try to use a weight that is so heavy it literally pulls you off the bench. That way the abdominal wall is forced to fire and stabilize so you don’t fall .

Go for a stretch. The eccentric loading produces high levels of muscle soreness. We won't be able to train the pecs for a few days.

Go for a stretch. The eccentric loading produces high levels of muscle soreness. We won’t be able to train the pecs for a few days.

Yeah, it's one of those kind of workouts. I don't often see Hebah laying on the floor. I know I got it right when I saw this.

Yeah, it’s one of those kind of workouts. I don’t often see Hebah laying on the floor. I knew I got it right when I saw this.

Aubs hiding in the corner.

Aubs hiding in the corner.

What I love most about pain pics is not the opportunity to exploit people's pain. I love showcasing the fact that everyone here gives it their all. They don't just show up. They dig, and dig, and dig. And when you do that you reap the benefits of 'why' you are training in the first place.

What I love most about pain pics is not the opportunity to exploit people’s pain. I love showcasing the fact that everyone here gives it their all. They don’t just show up. They dig, and dig, and dig. And when you do that you reap the benefits of ‘why’ you are training in the first place.