8.7.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
A few locomotor drills
Then:
WORKOUT:
10-minutes of Tag Team Sprints (60m:60m)
Start out slow and increase speed, peak around 6 minute mark
Then:
KB Complex
10x Halos +
10x ATW +
10x Figure 8’s +
10x Goblet Squats +
10x Snatch, each +
5x Windmill +
2x TGU
2 sets, climbing
Then:
10-20-30
Double, Close-Stance KBS (see photos) + HR Push-up
Then:
15m Heavy Single-Arm Farmer’s Walk, left +
15m Heavy Single-Arm Farmer’s Walk, right 
4 sets, climbing
Then:
Cool Down

 

STRENGTH
KB Complex
Then:
3×2 TGU, AHAP
Then:
M.E. Ring Rows + 
60s FLR in Rings
3 sets
Then:
Floor Press + 20s Bent-Arm Hang from Pull-up Bar
10-9-8-7-6-5-4-3-2-1
Then:
Cool Down

 

COMPETITIVE FITNESS
Prep Shoulders
Then:
15m Partner Assisted Handstand Walks
3 sets
Then:
2x Muscle Clean + 2x Front Squat + 2x Strict Press + 1x Split Jerk
3 sets to warm-up, climb lightly
Then:
15 minutes to establish a heavy Double Clean and Jerk, no TnG
Then:
Row 20 Calories or AA Bike
40 Front Squats 115/75#
Row 20 Calories or AA Bike
30 Power Snatches 115/75#
Row 20 Calories or AA Bike
20 Hang Snatches (full squat) 115/75#
For time

 

COACH’S COMMENTS
I added my best protocols to the Nutrition and Lifestyle page. Check them out here. 

 

PHOTOS

"Warming up" with sprints.

“Warming up” with sprints.

The Double KBS with the feet together was a new twist on an old favorite.

The Double KBS with the feet together was a new twist on an old favorite.

Mel loading the hips nicely.

Mel loading the hips nicely.

Elevating the feet makes it the Ring Rows 25% harder.

Elevating the feet makes the Ring Rows 25% harder.

Single-Arm Farmer's Carries are one of my favorite core exercises. . Getting across the floor isn't good enough. Move with precision, maintain an upright posture, minimize hip rotation and focus on a strong core brace.

Single-Arm Farmer’s Carries are one of my favorite core exercises. . Getting across the floor isn’t good enough. Move with precision, maintain an upright posture, minimize hip rotation and focus on a strong core brace.

George looking solid on his final set.

George looking solid on his final set.

Tapping the core is one way to bring attention to the abdominal muscles.

Tapping the core is one way to bring attention to the abdominal muscles.

The bent-arm hang with an overhand grip…ouch.

The bent-arm hang with an overhand grip…ouch.