8.17.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
Jog 400m
10x Balancing Leg Swings
10x Hip Hinges
20x Iron Cross Kicks
10x Runner’s Bridge
15m Lunge + Spider Stretch + Spinal Twist (both directions)
3×5 KBS/Goblet Squat + 20x Toe Taps each combo
2×5 Burpees 
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
Warm-up all movements below
Then:
5x Ball Slams +
5x Pull-up +
12x Burpees +
5x Ball Slam + 
5x Pull-up +
12x Box Jumps +
5x Ball Slam + 
5x Pull-up +
12x KBS @ 70/50#
15 minute AMRAP
Then:
10x Goblet Squat, AHAP
30s “Hard” Effort on Rower, Ski Erg, Airdyne +
15m Burpee/Broad Jump
3-4 rounds, slow and steady, to “cool down”
Then:
Actual cool down

 

STRENGTH
WARM-UP:
Jog 400m
10x Balancing Leg Swings
10x Hip Hinges
20x Iron Cross Kicks
10x Runner’s Bridge
15m Lunge + Spider Stretch + Spinal Twist (both directions)
3×5 KBS/Goblet Squat Combo
2×5 Burpees 
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
50%x5
60%x3
70%x1
75%xAMRAP
For every two reps above ten add 2.5lbs to upper body lifts and 5.0lbs to lower body lifts for a NEW MAX!
Then:
Cool Down

 

COMPETITIVE FITNESS
Prep Shoulders, 5-8 minutes
Then:
M.E. Strict HSPU + 1-5 additional Kipping HSPUs
3 sets
Then:
Snatch BB Complex @ 45/35
Then:
Max for day Snatch-Balance, 15 minutes
Then:
5x Power Snatch +
5x OHS +
12x Toes-to-Bar +
5x Power Snatch +
5x OHS +
12x Bar-Facing Burpees +
10 minute AMRAP
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

“What you seek is seeking you.” - Rumi

“What you seek is seeking you.” – Rumi