8.5.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
20x Hip Hinges
20x Iron Cross Kicks
2x15m Lunge + 15m Reverse Bear Crawl
3×10 KBS, climbing
2×5 Band Tears
2×10 Dislocates
2×5 Push-ups
3×3 Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
100x DB Snatches (1:1) @ 55/35
Slow, steady, form-focused
Then:
250m Row/Ski Erg + 
10x Whip Smash (HARD) +
20m Rope Pull & Sprint +
30 second FLR in rings
3-5 Rounds. Rest while other players go
Then:
4x30s Box Arch Holds
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
20x Hip Hinges
20x Iron Cross Kicks
2x15m Lunge + 15m Reverse Bear Crawl
3×10 KBS, climbing
2×5 Band Tears
2×10 Dislocates
2×5 Push-ups
3×3 Pull-ups
Then:
MOBILITY:
T-Spine
Couch Stretch
Then:
WORKOUT:
BB Complex, 6 reps each:
Shrug +
Hang Muscle Snatch +
BTN Push Press
OHS +
30s Handstand Hold
2 sets to warm-up
Then:
5×2 Paused OHS (3 sec). Final two sets should be difficult. 
Then:
3×10 DB Powell Raises @ 4010 tempo
Then:
Cool Down with Box Arch Holds, time permitting

 

 

COMPETITIVE FITNESS
Prep Shoulders
Then:
3×5 Standing Muscle-ups
Then:
3×3 Skin-the-Cat in Rings
Then:
Snatch Complex @ 45/35
Then:
4×1 Power Snatch + 2x OHS + Hang Squat Snatch, across
Then:
15 minute AMRAP
200m Hill Sprint +
Max Reps Pull-ups
Record total pull-ups
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTO
N/A

 

 

100 goblet squats UB