9.16.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
T-Spine Mobility
2×5 Band Tears
2×10 Dislocates
3×8 DB Arnold Presses
2x15m Lunge + 15m Tin Man Walk
3×5 KBS/Goblet Squat Combo
2×5 Strict Push-ups
3×3 Strict Pull-ups
Then:
WORKOUT
4x30s Handstand Holds OR 4×16 Shoulder Taps
Then:
Alternating EMOM x 16
Odd: 12x HR Push-ups
Even: 10x Ball Slams @ 40/30
Then:
5x KB Headcutter @ 60/45# + 
10x KBS (same bell) +
1:00 HARD Row/Ski for calories +
1:00 rest exactly
Elite: As many rounds as necessary to accumulate 60 calories
Pro: As many rounds as necessary to accumulate 40 calories
Amateur: As many rounds as necessary to accumulate 20 calories
Then:
20x Bulgarian Bag Halos +
M.E. L-Hang from pull-up Bar 
3 sets, rest as needed
Then:
Cool Down

 

STRENGTH
WARM-UP:
T-Spine Mobility
2×5 Band Tears
2×10 Dislocates
3×8 DB Arnold Presses
2x15m Lunge + 15m Tin Man Walk
3×5 KBS/Goblet Squat Combo
2×5 Strict Push-ups
3×3 Strict Pull-ups
Then:
WORKOUT:
4x30s Handstand Holds OR 4×16 Shoulder Taps
Then:
3×10 RDLs, light to warm-up, use deficit of ROM allows 
Then:
Paused (5 sec) OHS
2-2-2-2, across
Then:
4x(20/10) Slide Board Mountain Climbers
Rest 2:00, repeat once
Then:
Cool Down
 

 

COMPETITIVE FITNESS
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Dislocates
2x10m Lunge + SL Balance + SLDL + Pistol Combo
3×10 KBS
2×5 Burpees
3×3 Ring Pull-ups
Then:
2x Muscle Clean + 2x Front Squat + 2x Push Press
3 sets to warm-up, climb slightly
Then:
5×1 Clean Deadlift + Paused (3 sec above knee) Hang Clean, across
20 minutes
Then:
Set a clock for 1:00
3x Burpees + 20m Run, AMRAP
After first set rest 1:00
After second set rest 45 sec
After third set rest 30 sec
After fourth set rest 15 sec
Try to maintain output despite declining rest period. 
Then:
Cumulative L-Sit in Parallettes 
Elite: 3:00
Pro: 2:00
Amateur: 1:00
Each time you drop do 15x Perfect Wall Ball @ 20/14
No more than 60 sec rest between sets
Then:
Cool Down

COACH’S COMMENTS
N/A

PHOTOS

When direction and effort meet, magic happens.

When direction and effort meet, magic happens.