7.8.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
T-Spine mobility,
Then:
KB Complex:
10x Halos 
10x ATW 
10x Figure 8’s
10x Goblet Squats
10x Snatch 
5x Windmills
2x TGU
2 sets, go heavier on second set
Then:
WORKOUT:
5x Double KB Bottoms-up Press, AHAP +
10x Double KB Snatch AHAP +
15x Strict Push-up
Rest 2:00, 4 sets
Then:
15m DB Lunge, AHAP + 1-8 Strict Toes-to-Bar Ladder
Looks like…
15m DB Lunge + 1x TTB
15m DB Lunge + 2x TTB
15m DB Lunge + 3x TTB, etc.
Then immediately:
10x Sandbag Thrusters + 
10x Whip Smash +
60 sec rest
3-4 sets
Then:
Cool Down

 

STRENGTH
WARM-UP:
KB Complex:
10x Halos 
10x ATW 
10x Figure 8’s
10x Goblet Squats
10x Snatch 
5x Windmills
2x TGU
2 sets, go heavier on second set
Then:
WORKOUT 1:
Work up to a 1RM Front Squat, 15 minutes
Then:
Work up to a 1RM Deadlift, 15 minutes
Then:
Cool Down
OR
WORKOUT 2:
3x Strict Press +
3x Push Press +
3x Push Jerk
2 sets with empty barbell to warm-up
Then:
Work up to 4RM Strict Press (3-4 sets)
Then:
M.E Strict Press @ 4RM + 2-3 additional reps of Push Press
Rest fully
3 sets
Then:
5×3 Back Squat, climbing
Then:a
Cool Down with 3xME L-Sit

 

COMPETITIVE FITNESS
15m Lunge + SLDL + Pistol Combo, slow and steady
2×6 Cossack Squats
3x30s Toes-and-Nose Handstand Holds
Then:
A few minutes of BB Improv
Then:
BB Thrusters, from rack
5-5-5-5-5
Then:
4xME Ring Dips 
Then:
21-15-9
Deadlift @ 185/135 + Box Jump @ 30/24
Then immediately:
500m Row, all for time

 

COACH’S COMMENT
N/A

 

PHOTOS

I talk a lot about "earning your fitness." That phrase can mean so many things. One meaning alludes to the idea of slow and steady progress being the most sustainable. It means not getting greedy and wanting too much too soon and appreciating the long and consistent process involved in acquiring a level of strength, power, and endurance that can stand the test of time. The short of it is, set your sites far into the future and methodically take all the steps necessary to "earn" your way there. Too much too soon is short-lived and unsustainable.

I talk a lot about “earning your fitness.” That statement can mean so many things. One meaning alludes to the idea of slow and steady progress being the most sustainable. It means not getting greedy and wanting too much too soon and appreciating the long and consistent journey involved in acquiring a level of strength, power, and endurance that can stand the test of time. The short of it is, set your sites far into the future and methodically take all the steps necessary to “earn” your way there. Too much too soon is short-lived and unsustainable.

Jennifer learning the Double KB Snatch, which ironically I think is easier to learn and teach than the single-arm variety.

Jennifer learning the Double KB Snatch, which ironically is easier to learn and teach than the single-arm variety.