6.10.15 Training Sessions (3)

General Preparation
Warm-up:
30x German Arm Swings
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
2×6 Cossack Squats
3×10 Goblet Squat @ 40, 50, 60#
2×5 Push-ups 
3×3 Pull-ups
Then:
Mobility:
T-Spine
Then:
Workout:
10x DB Biceps Curl +
10x DB Upright Row +
10x DB Bent-Over Row +
10x DB Strict Press +
20 sec ALL-OUT Battleropes, varios patterns
Rest plenty
4 sets
Then:
4x30m KB Suitcase Lunge, switch arms at 15m, AHAP
Chase each set with 20x Ice-Skater Jumps (4′ jump side to side)
Then:
300 sec Dead Hang or L-Hang
Every time you drop d0 8x Reverse Burpees
Then:
Cool Down
 
 
Strength
Warm-up:
30x German Arm Swings
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
3×10 Goblet Squat @ 40, 50, 60#
2×5 Push-ups 
3×3 Pull-ups
Then:
Mobility:
T-Spine
Hip Squat Sequence
Then:
 
Workout 1:
Front Squat
5 reps @ 40%
5 reps @ 50%
2×5 reps @ 60%
Then:
Deadlift 
5 reps @ 40%
5 reps @ 50%
2×5 reps @ 60%
Then:
4x (20/10) Slideboard Mountain Climbers
Rest 2:00 minutes, repeat once
Then:
Cool Down
OR
Workout 2:
2x Hang Muscle-Snatch + 2x BTN Press + 2x OHS
3 set, light
Then:
4×2 Pause OHS (pause 3 sec in bottom position)
Then:
3×10 Jumping Back Squats, light and high!
Then:
4x (20/10) Slideboard Mountain Climbers
Rest 2:00 minutes, repeat once
Then:
Cool Down
 
 
Competitive Fitness
3×3 Skin-the-Cat in rings
Then:
3x Strict Press +
3x Push Press +
2x Push Jerk +
1x Split Jerk
3 sets, light
Then:
4×6 BTN Push Press
Rest plenty between sets
During “rest” perform 10x Toes-to-Bar and 30x Double-Unders
Then: 
 “Short Nancy”
15x OHS +
400m Run
3 rounds for time
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
Paused OHS. The goal is to create comfort and control in the bottom position.

Paused OHS. The goal is to create comfort and control in the bottom position.

Brace the abdomen, keep the torso rigid and tall, and don't let the kettle bell dictate body position.

Brace the abdomen, keep the torso rigid and tall, and don’t let the kettle bell dictate body position.