6.26.15 Training Sessions (3)

General Preparation
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
10x Half-Bridges
20x Iron Cross Kicks
2x15m Lunge + 15m Tin Man Walk
4×10 KBS @ 40, 50, 60, 70
2×10 Dislocates
2×5 Double-Clap Burpees
2×5 Tuck Jumps
3×3 Pull-ups
Then:
Mobility:
T-Spine
Then:
Workout:
Bear Crawl Suicide
5m Forward + 5m Reverse
10m Forward + 10m Reverse
15m Forward + 15m Reverse
3 sets
Then:
“Louder Than 10”
10 rounds for time
15x KBS +
10x HR Push-ups +
5x Ball Slams
Rest fully when complete
Then:
4×20/15 Calorie Sprint on C2 Rower or Ski Erg
Rest 3:00 minutes
During “rest” perform a15m Prowler March, AHAP
Then:
Cool Down

 

Strength
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
10x Half-Bridges
20x Iron Cross Kicks
2x15m Lunge + 15m Tin Man Walk
4×10 KBS @ 40, 50, 60, 70
2×10 Dislocates
2×5 Double-Clap Burpees
2×5 Tuck Jumps
3×3 Pull-ups
Then:
Mobility:
T-Spine
Then:
Workout:
Go Primal Games Workout #4:
Player has 3:00 minutes to complete 2 rounds of 6x Thrusters @ 95/65 + 6x Pull-ups
If they are able to complete 2 rounds in the allotted time they earn another 3:00 minutes but must complete three rounds. 
The progression is as follows:
Minutes 0-3: 2 rounds
Minutes 3-6: 3 rounds
Minutes 6-9: 4 rounds
Minutes 9-12: 5 rounds
Minutes 12-15: 6 rounds
Continue until you can no longer complete the prescribed number of rounds
Then:
Cool Down

 

Competitive Fitness
2x Muscle Snatch + 2x BTN Press + 2x OHS + 2x  Drop Snatch
3 sets to warm-up
Then:
10 minutes to establish a 2RM Power Snatch
Then:
8-Rep Power Snatch Clusters 
2-2-2-2
Rest 20 sec between each rep
This is one set, do 2
OR
4-Rep Power Snatch Clusters 
1-1-1-1
rest 20 sec between each rep
Then:
Go Primal Games Workout #4:
Player has 3:00 minutes to complete 2 rounds of 6x Thrusters @ 95/65 + 6x Pull-ups
If they are able to complete 2 rounds in the allotted time they earn another 3:00 minutes but must complete three rounds. 
The progression is as follows:
Minutes 0-3: 2 rounds
Minutes 3-6: 3 rounds
Minutes 6-9: 4 rounds
Minutes 9-12: 5 rounds
Minutes 12-15: 6 rounds
Continue until you can no longer complete the prescribed number of rounds
OR
500m Row +
10x Deadlift @ 315 +
10x Burpee/Box Jump-Overs (you must jump)
3 RFT
Then:
Cool Down

Coach’s Comments
N/A

Photos

Brittany working through her Pull-ups during the GP Games workout #4.

Brittany working through her Pull-ups during GP Games workout #4.That’s not a smile on her face.

15m Prowler March, AHAP.

15m Prowler March, AHAP.

One key to efficiency during Thrusters is to keep the barbell as high and tight as possible in the bottoms position. The lower and further away it is from your throat the more of the load the arms must withstand. Getting it high places the burden on the torso and less so on the arms. Over the course of a workout even the slightest improvements in efficiency can make a world of difference.

One key to efficiency during Thrusters is to keep the barbell as high and tight as possible in the bottom position. The lower and further away it is from your throat the more of the load the arms must withstand. Getting it high places the burden on the torso and less so on the arms. Efficiency can be the difference between a great score and an average score.

The push-ups are the equalizer during "Louder Than 10."

The push-ups are the equalizer during “Louder Than 10.”

Punch the knees through. The heels should never touch.

Punch the knees through. The heels should never touch.

It must be FYF. Exhibit A.

It must be FYF. Exhibit A.

Exhibit B.

Exhibit B.