9.15.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Hip Hinges
20x Iron Cross Kicks
2×10 Runner’s Bridge
2x15m Lunge + 15m Bear Crawl
3×5 KBS/Goblet Squat 
2×5 Band Tears
2×10 Dislocates
2×5 Burpees
3x Broad Jumps, max effort
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
P1 15m “Flying” Burpee + 15m Bear Crawl
P2 KBS @ 40/30 for the duration of Burpees and Crawls 
P3 Rest
10 minute AMRAP
Record total KBS (goal = >300 reps)
Rest a few
Then:
P1 3x Rope Climb
P2 KB Rack Hold for duration of climbs @ 2×40/30
P3 Rest
10 minute AMRAP
Record total rope climbs
Rest a few
Then:
3-Player Ski Erg Relay
Max Calories in 10 minutes (goal = >250/180 calories)
Switch every 20 pulls
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Hip Hinges
20x Iron Cross Kicks
2×10 Runner’s Bridge
2x15m Lunge + 15m Bear Crawl
3×5 KBS/Goblet Squat 
2×5 Band Tears
2×10 Dislocates
2×5 Burpees
3x Broad Jumps, max effort
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
20 Strict Push-ups +
10x Strict Toes-to-Bar
3 sets
Then:
5×5 Close-Grip Bench Press @ 4010 tempo
Then:
Max reps Ring Rows, elevated feet (hands must touch armpits for rep to count) +
60s FLR in rings
3 sets
Rest as needed between sets
Then:
Cool Down

 

COMPETITIVE FITNESS
Back Squat and Strict Press
6×5 @ 70%
On final set perform max reps (-2)
Then:
Cool Down

COACH’S COMMENTS
N/A

PHOTOS

Everyone loves bear crawls.

Everyone loves bear crawls.

Minde ripping through Kettlebell swings.

Minde ripping through Kettlebell swings.

I love seeing woman do ropes climbs as much as like watching them do rope climbs.

I love watching woman do ropes climbs as much as like watching them do pull-ups.

Happy birthday Naomi.

Happy birthday Naomi.

My man Ahren is getting leaner and more confident every day. I love it.

My man Ahren is getting leaner and more confident every day. I love it.