8.21.15 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
2×5 Band Tears
2×10 Dislocates
2×5 Burpees
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
Kettlebell Swing Strength Ladder
20 reps @ 40#
15 reps @ 55#
2×10 reps @ 70#
2×5 reps AHAP
Then:
4×10 Double DB Snatches, climbing
Then:
4x Empty Prowler Pushes (approx. 120m) + 
2x Heavy Rope Pull/Sprint (load with Rogue Sleds) +
12x Target Burpees (on final rep jump up to Pull-up bar) +
40 sec Dead Hang from Pull-up Bar
3-5 rounds
Rest as needed between 
Then:
Cool Down with BB Grip Roll-ups

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Hip Hinges
20x Iron Cross Kicks
10x Runner’s Bridge
2x15m Lunge + 15m Bear Crawl
2×5 Band Tears
2×10 Dislocates
2×5 Burpees
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Prep wrists and elbows
Then:
WORKOUT:
3×10 RDL, light to warm-up
Then:
7×3 Pausing Front Squats, climbing (final 2-3 sets should be hellacious) 
Each set should consist of:
Rep 1 = 5 second hold
Rep 2 = 3 second hold
Rep 3 = 1 second hold
Then:
3×12 DB Powell Raises, off bench
Then:
Cool Down

 

COMPETITIVE FITNESS
Prep Shoulders for Pull-ups and OHS
Then:
50x C2B Pull-ups in as few sets as possible
Then:
3×3 Paused OHS (5 sec in bottom), across
Then:
20 minute EMOM:
Min 1: 15/12 Cal Row
Min 2: 20x Wall Ball
Min 3: 2x 15′ Rope Climbs
Min 4: 40 Double unders
Then:
Cool Down

 

COACH’S COMMENT
N/A

PHOTOS

At the last minute I decided to add the Fat GripZ to the DBs for the Double DB Snatches. It served as a nice primer for the Heavy Rope Pulls and Dead Hangs later in the workout. Limiting weight by grip strength is also one way to self-regulate the movement so people don't hurt themselves.

At the last minute I decided to add the Fat GripZ to the DBs for the Double DB Snatches. It served as a nice primer for the Heavy Rope Pulls and Dead Hangs later in the workout. Limiting weight by grip strength is also a great way to self-regulate the movement so people don’t hurt themselves. 

Regardless, the end effect was potent.

Regardless, the end effect was potent.

"Heavy" meant heavy.

“Heavy” meant heavy.

Can't remember a time I used the Prowlers in the General Preparation group. I'm glad I did though. It spices things up. And on FYF, isn't that the goal?

Can’t remember a time I used the Prowlers in the General Preparation group. I’m glad I did though. It spices things up. And on FYF, isn’t that the goal?

Mel grinding it out. I know everything is just perfect when she starts shouting colorful metaphors.

Mel grinding it out. I know everything is just perfect when she starts shouting colorful metaphors.