8.10.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Hip Hinges
20x Iron-Cros Kicks
2x15m Lunge + 15m Bear Crawl
2×5 Band Tears
2×10 Dislocates
Then:
20x Bulgarian Bag Halos +
10x Goblet Squat +
5x Burpee 
2 rounds
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
EMOM for 10 minutes
15m Burpee/Broad Jump
Then:
5 rounds, each for time
20 Calorie Row/Ski +
10x Ball Slam +
20x KBS +
10x Mountain Climber Push-ups (Push-up + right knee to right elbow + left knee to left elbow)
1:1 Rest
Then:
Cool Down 

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Hip Hinges
20x Iron-Cros Kicks
2x15m Lunge + 15m Bear Crawl
2×5 Band Tears
2×10 Dislocates
Then:
20x Bulgarian Bag Halos +
10x Goblet Squat +
5x Burpee 
3x Pull-ups
2 rounds
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
55%x5
62.5%x5
68%x3x10
in two chosen lifts
Then:
Cool Down

 

COMPETITIVE FITNESS
Prep Shoulders 
Then:
4x (Lunge + SLDL + Pistol Combo) +
10m Burpee/Broad Jump +
5x Ring Pull-up +
10x Ring Tap 
3 sets to warm-up
Then:
Snatch BB Complex @ 45/35
Then:
Max for day Snatch Balance – 15 minutes
Then:
Alternating EMOM for 14 minutes
Even – 3x UB Hang Snatches
Odd – 30x Double-Unders
Then:
Cool Down

 

COACH’S COMMENT
N/A

 

PHOTOS

15m Burpee/Broad Jump every minute for 10 minutes. It's a great test of overall conditioning. If it's relatively easy you're in pretty good shape. If it crushes you you have some work to do.

15m Burpee/Broad Jump every minute for 10 minutes. It’s a great test of overall conditioning. If it’s relatively easy you’re in pretty good shape. If it crushes you you have some work to do.

Week two of the Juggernaut Cycle. Each week builds on the one prior in regards to intensity and difficulty level. As the maxes get adjusted the level of difficulty increases exponentially. Ahren doing Strict Press.

Week two of the Juggernaut Cycle. Each week builds on the one prior in regards to intensity and difficulty level. As the maxes get adjusted the level of difficulty increases exponentially. Ahren doing Strict Press.

The smallest tweaks to basic movements can re-invent the feel and outcome. Adding a Mountain Climber to each push-up changed everything.

The smallest tweaks to basic movements can re-invent the feel and outcome. Adding a Mountain Climber to each push-up changed everything.

The one's that appear the easiest on the board often end this way.

The one’s that appear the easiest on the board often end this way.