4.20.15 Training Sessions (3)

General Preparation
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
2x15m Lunge + 15m Tin Man Walk
2×10 Squats
2×5 Push-ups 
2x15m Skips
2x15m High Knee Runs
2x15m Run + Backpedal
Then:
Mobility:
Bretzel Stretch
T-Spine
Then:
Workout
“Move the Mountain”
Move five objects of varying weights from one end of the gym to the other (DBs, KBs, MBs, Sandbags, etc.)
Rest while your partner goes
Each player does 3-4 rounds
Then:
15x OHS @ 95# +
30s Hard Sprint on any machine (Ski Erg, Rower, Airdyne) +
15x Front Squats @ 95/45#
30s Hard Effort on any machine +
15x Push Press @ 95/45#
30s Hard Effort on any machine
Increase the weight to 115/65 and repeat for 10 reps 
Increase the weight to 135/75 and repeat for 5 reps 
OR 
15x KBS @ 50/40 +
30s Hard Sprint on any machine (Ski Erg, Rower, Airdyne) +
15x Headcutters @ 50/40
30s Hard Effort on any machine +
15x Goblet Squats @ 50/40
30s Hard Effort on any machine
Increase the weight to 60/45 and repeat for 10 reps 
Increase the weight to 80/50 and repeat for 5 reps 
Then:
3xME L-Sit
Then:
3×12 Handstand Shoulder Taps
Then:
Cool Down
 
 
Strength
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
2x15m Lunge + 15m Tin Man Walk
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
2×5 Band Tears
2×10 Dislocates
Then:
Mobility:
Bretzel Stretch
Box Stretch
T-Spine
Then:
Workout:
Front Squats 
5 reps @ 50%
3 reps @ 60%
1 rep @ 70%
AMRAP @ 75%
Then:
Deadlifts 
5 reps @ 50%
3 reps @ 60%
1 rep @ 70%
AMRAP @ 75%
Then:
3xME L-Sit
Then:
3×12 Handstand Shoulder Taps
Then:
Cool Down
 
 
Competitive Fitness
Warm-up
10x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
2x15m Lunge + 15m Tin Man Walk
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
2×5 Band Tears
2×10 Dislocates
Then:
Mobility:
Athlete-Specific
Then:
Workout:
12x Pull-up + Pullover, break up however you need to.
Then:
Snatch BB Complex @ 45/35#
Then:
15 minutes to establish a max Snatch for day. 
Then:
15x OHS @ 95# +
30s Hard Sprint on any machine (Ski Erg, Rower, Airdyne) +
15x Front Squats @ 95/45#
30s Hard Effort on any machine +
15x Push Press @ 95/45#
30s Hard Effort on any machine
Increase the weight to 115/65 and repeat for 10 reps 
Increase the weight to 135/75 and repeat for 5 reps 
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
we've been doing static Handstands for months now. So today I decided to increase the difficulty and do shoulder or hip taps from the handstand position.

We’ve been doing static Handstands for months now. So today I decided to increase the difficulty and do shoulder or hip taps from the handstand position.

I like tricking people into warming up. Grab something heavy and take it to the other side of the gym. Repeat for five objects. Jason about to take off with a sandbag.

I like tricking people into warming up. Grab something heavy and take it to the other side of the gym. Repeat for five objects. Jason about to take off with a sandbag.

In some cases the object was so heavy you couldn't run with it. No matter. Get it from point A to point B anyway you must.

In some cases the object was so heavy you couldn’t run with it. No matter. Get it from point A to point B anyway you must.

 

Coach Chris Snatch Video Breakdown