9.9.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Hip Hinges
20x Iron Cross Kicks
2x15m Lunge + 15m Bear Crawl
3×5 KBS/Goblet Squat
2×5 Band Tears
2×10 Dislocates
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
4×4 (2 each) KB TGUs, across
After 1st set: 20x Burpees
After 2nd set: 20x Strict Pull-ups
After 3rd set: 20x Ball Slams, AHAP
After 4th set: 20x UB KBS, AHAP
Casual pace
Then:
15m DB Lunge, AHAP + 8-1Strict TTB Ladder
Looks like…
15m DB Lunge + 8x TTB
15m DB Lunge + 7x TTB, etc.
Then:
20x Bulgarian Bag Halos (1:1) +
30x Mountain Climbers +
30s FLR
2-3 sets to “cool down,” time permitting
Then:
Actual Cool Down

STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Hip Hinges
20x Iron Cross Kicks
2x15m Lunge + 15m Bear Crawl
3×5 KBS/Goblet Squat
2×5 Band Tears
2×10 Dislocates
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
4×5 BTN Push Press, Snatch-Grip, climbing
Then:
In 2-3 sets find a challenging 5 on OHS
Then:
2x (5-3-1) OHS Wave
Then:
3×12 DB Powell Raises, off bench
Then:
Cool Down

 

COMPETITIVE FITNESS
10x Lunge + SL Balance + Pistol Combo, slow and steady
2×5 Band Tears
2×10 Dislocates
3×5 KBS/Goblet Squat Combo
2x30s Toes-n-Nose Handstand Hold
3×3 Strict Pull-up
Then:
2x Muscle Clean + 2x Front Squat + 2x Push Press
3 sets to warm-up
Then:
5×5 Unbroken Power Cleans, climbing
Final set should be TOUGH, but clean.
Then:
50x Strict HSPUs
Every time you break do 1x Legless Rope Climb
No more than 60s rest after rope climb
Then:
“Helen”
400m Run (2x Hills) +
21x KBS @53/32 +
12x Pull-ups
3 rounds for time
Then:
Cool Down

COACH’S COMMENTS
N/A

PHOTOS
I left my memory card at the office. I’ll post today’s pics Friday. Until then…