7.4.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
20x Hip Hinges
10x Half-Bridges
2x15m Lunge + 15m Tin Man Walk
3×5 KBS/Goblet Squat Combo
2×5 Band Tears
2×10 Dislocates
2×5 Burpees
3×3 KB Windmill
3×3 Pull-up
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then
WORKOUT:
1-10 BB Strict Press Ladder + 20x Double Unders between each rung
Then:
15x Heavy KBS + 60s Burpees (<15 reps) +
2:00 minute rest
3 sets
Then:
4×2 TGU (each side)
Then:
Cool Down

 

STRONGMAN TRAINING
WARM-UP:
10x Balancing Leg Swings
20x Hip Hinges
10x Half-Bridges
2x15m Lunge + 15m Tin Man Walk
3×5 KBS/Goblet Squat Combo
2×5 Band Tears
2×10 Dislocates
2×5 Burpees
3×3 KB Windmill
3×3 Pull-up
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
1-10x BB Strict Press Ladder 
2x Stone-to-Shoulder (AHAP) between each rung of the ladder 
Then:
Sled Drags, various
Then:
Cool Down

 

WEIGHTLIFTING CLUB
WARM-UP:
10x Balancing Leg Swings
20x Hip Hinges
10x Half-Bridges
2x15m Lunge + 15m Tin Man Walk
3×5 KBS/Goblet Squat Combo
2×5 Band Tears
2×10 Dislocates
2×5 Tuck Jumps
3×3 Dirty Dancing Drill
3×3 Pull-up
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then
WORKOUT:
Snatch BB Warm-up
Then:
Power Snatch
70%x3, 75%x3x2, 80%x2x2
Then:
Push Press
5-5-5-5, climbing
Then:
Snatch Pulls
90%x3, 95%x3, 100%x3x2, 95%x3
Then:
Cool Down

 

COACH’S COMMENTS
N/A

PHOTOS

Reverse Crucifix Drag. The slower the better, as more time under tension is required to develop good postural endurance in the upper back musculature.

Reverse Crucifix Drag. The slower the better, as more time under tension is required to develop good postural endurance in the upper back musculature.

The Snatch Pulls should be heavy and fast. Because there's no catch try to use supra-maximal loads and lift the bar with the intention and speed required for a full snatch.

The Snatch Pulls should be heavy and fast. Because there’s no catch try to use supra-maximal loads and lift the bar with the intention and speed required for a full snatch. Blaz at the top.