9.11.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
5:00 minute Row, Ski, Airdyne, alternate with a partner every 30s
Then:
2x15m Lunge + 15m Tin Man Walk
3×5 KBS/Goblet Squat, climbing
2×5 Band Tears
2×10 Dislocates
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Couch Stretch
Then:
WORKOUT:
KB Complex, 
10x Halos +
10x ATW +
10x Figure 8’s +
10x Goblet Squats  +
10x KB Snatch, each +
5x KB Windmills +
2x TGUs
2 sets, climbing
Then:
“6-12-24 Method”
6x KB Headcutters, AHAP +
12x KBS (same KB) +
24x Step-up Hops +
60 sec rest, 4 sets
Then:
Tag Team Row/Ski to Hell
500m-400m-300m-200m-100m
During “rest” perform 50-40-30-20-10 Double Unders
For time
Then:
Cool Down

 

STRENGTH
WARM-UP:
5:00 minute Row, Ski, Airdyne, alternate with a partner every 30s
Then:
2x15m Lunge + 15m Tin Man Walk
3×5 KBS/Goblet Squat, climbing
2×5 Band Tears
2×10 Dislocates
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Couch Stretch
Then:
WORKOUT:
6×10 Dips
Then:
Work up to a heavy Deadlift in 4-5 sets
Then:
With a 10:00 minute running clock:
Every :00 – 3x Deadlifts 
Every :30 – 10x Strict Push-ups
Then:
Rotator Cuff Work

 


COMPETITIVE FITNESS

10m Lunge + SL Balance + SLDL + Pistol Combo
10x Reverse Hypers off GHD +
2-3x Skin-the-Cats in rings
3 sets to warm-up
Then:
4xM.E. Muscle-ups (-1), i.e. keep it technically very sound
Then:
3x Strict Press +
2x Push Press +
1x Split Jerk
3 sets to warm-up
Then:
4×1 Paused Split Jerks (3 sec pause in dip), climbing (from rack)
Then:
Set a clock for 10:00
Every :00 – 3x Deadlifts @ 315/225
Every :30 – 5x Burpee/Pull-ups
Rest fully
Then:
500m for time.
Set a goal and hit it!
Then:
Cool Down

COACH’C COMMENTS
N/A

PHOTOS

Keep you eye on the prize, arm vertical. Move from point of stability to point of stability.

Keep you eye on the prize. Arm vertical. Move from point of stability to point of stability.

James coaching up Mariana. She has made HUGE progress. I'm proud of her consistency and dedication to the cause. Most people who have a lot of work to do turn there back on the goal when it gets tougher than they anticipated. Keep up the good work Mariana.

James coaching up Mariana. She has made HUGE progress. I’m proud of her consistency and dedication to the cause. Most people who have a lot of work to do turn their back on the goal when it gets tougher than they anticipated. Keep up the good work Mariana.

One of the objectives behind the BTN Push Press is to learn and perfect a solid and firm elbow lock. Create momentum on the barbell with the legs and finish with a solid lock overhead.

One of the objectives behind the BTN Push Press is to learn and perfect a solid and firm elbow lock. Create momentum on the barbell with the legs and finish with a solid lock overhead.

Meghan re-learning how to use the Bulgarian Bag.

Meghan re-learning how to use the Bulgarian Bag.

The big fella is looking good under the bar.

The big fella is looking good under the bar.

Explode off the box, catch a little air, and change feet.

Explode off the box, catch a little air, and change feet.

George pain pic.

George pain pic.

Failure should always be an option. How else do you learn?

Failure should always be an option. How else do you learn?

9-11neverforget