6.3.15 Training Sessions (3)

General Preparation
Warm-up:
5x Box Breathing Squats
10x Balancing Leg Swings
20x Hip Circles 
20x Hip Hinges
2×10 Cossack Squats (watch this video)
2x15m Lunge + 15m Tin Man Walk
2x15m A-Skip
3×10 KBS + 20x Toe Taps
2×5 Tuck Jump
3×3 Pull-up or 3×5 Ring Rows
Then:
Mobility:
T-Spine
Bretzel Stretch
Then:
Workout 
100m Sprint (50m out, 50m back) + 
10x Goblet Squat, AHAP +
M.E. L-Sit +
60 sec rest
Do as many rounds as necessary to accumulate (Elite – 3:00, Pro – 2:00, Semi-Pro – 1:30)
Then:
5x Reverse Burpees + 20s rest
4 sets
Rest fully, repeat
Then: 
150x American-Style KBS @ 60/45 for time
Every time you drop do 5x Box Jumps @ 30/24″
Then:
Cool Down
 
 
 
Strength

Warm-up:
5x Box Breathing Squats
10x Balancing Leg Swings
20x Hip Circles 
20x Hip Hinges
2×10 Cossack Squats (watch this video)
2x15m Lunge + 15m Tin Man Walk
2x15m A-Skip
3×10 KBS + 20x Toe Taps
2×5 Tuck Jump
3×3 Pull-up or 3×5 Ring Rows
Then:
Mobility:
T-Spine
Box Stretch
Then:
Workout 1:
Front Squats:
5 reps @ 50%
3 reps @ 60%
2 reps @ 70%
1 rep @ 75%
1 rep @ 80%
AMRAP @ 85%
For every 2 reps above 5, increase your working max by 5#
Then:
Deadlift: 
5 reps @ 50%
3 reps @ 60%
2 reps @ 70%
1 rep @ 75%
1 rep @ 80%
AMRAP @ 85%
For every 2 reps above 5, increase your working max by 5#
OR
Workout 2:
3×8 RDLs
Then:
5 progressively heavier attempts to find your 3RM OHS @ 3010 tempo
Then:
3x30m Awkward Lunges (Sandbag on one shoulder, KB in opposite hand). 
Switch at 15m mark
Then:
4x (20s Slideboard Mountain Climbers + 10s Rest)
Rest 2:00, repeat once.
Then:
Cool Down
 
 
 
Competitive Fitness
3x60s Forearm Stand
Then:
3x Muscle Clean + 3x Front Squat + 2x Push Press
3 sets to warm-up
Then:
5 attempts to find 5Rm Hang Clean
i.e. 5 reps @ 50%, 5 reps @ 60%, 5 reps @ 70%, 5 reps @ 85%, 5 reps @ 100%
Rest as needed between sets
Then:
25 Calorie Row +
3 Rope Climbs, 12′
12 DB 1-arm Snatch, 65/45 (6 per side)
3 rounds for time
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
Headstand. 3x60 sec.

Headstand. 3×60 sec.

If the Headstand with the legs straight is too difficult, rest the knees on the elbows.

If the Headstand with the legs straight is too difficult, rest the knees on the elbows.

Fully lockout at the top to complete the rep.

Fully lockout at the top to complete the rep.

The 1:15 group working through their 25 calorie row.

The 1:15 group working through their 25 calorie row.

All three girls on the ropes at the same time.

All three girls on the ropes at the same time.

Tilt the dumbbell at the bottom to save a few inches.

Tilt the dumbbell at the bottom to save a few inches.