5.18.15 Training Sessions (3)

General Preparation
Warm-up:
Jog 300m 
Then:
10x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
2x15m Lunge + 15m Broad Jump
3×5 KBS/Goblet Squat Combo
2×10 Dislocates
2×5 Burpee
Then:
Mobility:
T-Spine
Box Stretch
Then:
Workout:
15x Heavy Goblet Squat +
200m Sandbag Carry, AHAP
4 rounds, 1:1 rest
Then:
15m KB Rack Lunge, AHAP + 
15m Burpee/Broad Jump +
2:00 minute rest
4 sets
Then:
7 minute AMRAP KBS @ 70/50
Every time you break do 7x Box Jumps
Record total reps
Then:
Cool Down
 
 
Strength
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
2x15m Lunge + 15m Broad Jump
3×5 KBS/Goblet Squat Combo
2×10 Dislocates
2×5 Burpee
Then:
Mobility:
T-Spine
Box Stretch
Then:
Workout 
Front Squat 
6×5 @ 70%
Then:
Deadlift 
6×5 @ 70%
Then:
Cool Down
 
 
 
Competitive Fitness
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
2x15m Lunge + 15m Broad Jump
3×5 KBS/Goblet Squat Combo
2×10 Dislocates
2×5 Burpee
Then:
2x Muscle Clean + 2x Front Squat + 2x HH Clean
3 sets to warm-up
Then:
3-Position Clean (Floor, Hang, HH)
5 sets to build up to a max
Then:
Max for day 3RM OHS
Then:
1-Mile run for time
Then:
Cool Down
 
 
Games Prep
3x500m Row (negative splits)
For example 1:45, 1:43, 1:40
Then:
2x Muscle Snatch + 2x OHS + 2x Hang Snatch
3 sets to warm-up
Then:
Snatch
3×3 @ 75%
2×2 @ 80%
1×1 @ 85%
2×2 @ 80%
3×3 @ 75%
Then:
15x Clean and Jerk @ 155# +
150x Double Unders +
15x Clean and Jerk @ 155#
for time
Then:
Cool Down
 
 
Coach’sComments
N/A
 
Photos
Pre-fatigue the legs with Goblet Squats and take off for a 200m run with sandbag. How you hold the bag is up to you.

Pre-fatigue the legs with Goblet Squats and take off for a 200m run with sandbag. How you hold the bag is up to you.

Nothing forces intra-abdsominal pressure and core activation more than the front rack lunge. Everything's gotta be tight or you'll collapse with every step.

Nothing forces intra-abdominal pressure and core activation more than the front rack lunge. Everything’s gotta be tight or you’ll collapse with every step.

Dan showing good position.

Dan showing good position.

On the 7-minute KBS be sure to get the kettle bell over the eyes.  Every time you drop do 7x Box Jumps.

On the 7-minute KBS be sure to get the kettle bell over the eyes. Every time you drop do 7x Box Jumps.

Heavy weights exact a toll.

Heavy weights exact a toll.