8.12.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Hip Hinges
20x Iron Cross Kicks
10x Runner’s Bridge
2x15m Lunge + 15m Bear Crawl
3×5 KBS / Goblet Squat Combo, climbing
2×5 Double-Clap Burpee
3×3 Pull-up
Then:
MOBILITY:
T-Spine
Banded Shoulder Distraction
Then:
WORKOUT:
8x Ball Slam @ 30# +
6x Ball Slam @ 40# +
4x Ball Slam @ 50# +
30 sec Hard Ski Erg +
1:00 minute rest
4 rounds
Rest a bit
Then:
8x DB Snatch @ 40# +
6x DB Snatch @ 50# +
4x DB Snatch @ 55-65# +
30s Hard Row + 
1:00 minute rest
4 rounds
Rest a bit
Then:
Pro/Elite
KB Farmer’s Carry + Rope Climb
60m/4 climbs, 60m/3 climbs, 60m/2 climbs, 60m/1 climb
OR 
Amateur
KB Farmer’s Carry + Dead Hang
60m/60s, 60m/45s, 60m/30s, 60m/15s
Then:
Cool Down


STRENGTH

WARM-UP:
10x Balancing Leg Swings
10x Hip Hinges
20x Iron Cross Kicks
10x Runner’s Bridge
2x15m Lunge + 15m Bear Crawl
3×5 KBS / Goblet Squat Combo, climbing
2×5 Double-Clap Burpee
3×3 Pull-up
Then:
MOBILITY:
T-Spine
Banded Shoulder Distraction
Then:
WORKOUT:
Work up to a new PR in OHS using a Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Between each rung do a 10s ALL-OUT Airdyne sprint
Then:
Cool Down

 

COMPETITIVE FITNESS
Prep Shoulders, 8 minutes
Then:
30s Nose-and-Toes Handstand Hold + 
30s Rest +
16x Handstand Shoulder Taps
2 sets
Then:
Thrusters, from rack
5-5-5-5, climbing
After each set dump the bar and do 10x perfect Snatch-Grip Deadlifts
Then:
40s Work + 20s Rest:
C2 Rower +
Wall Ball @ 20/14 +
Toes-to-Bar +
1:00 minute to compete a Sandbag Hill Sprint @ 80/60
Rest 3:00, repeat
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Apparently yesterday was hard.

Apparently yesterday was hard.

Christian making his way down to the 50#.

Christian making his way down to the 50#.

Float the bell overhead. The trouble is as one gets tired it becomes harder and harder to keep the low back flat. So focus and stay  tuned into your position. Beau looking solid.

Float the bell overhead. The trouble is as one gets tired it becomes harder and harder to keep the low back flat. So focus and stay tuned into your position. Beau looking solid.

The path end at the rower for 30s all-out.

The road ends at the rower for 30s all-out.

Miguel workin on that deadlift.

Miguel workin on that deadlift.