9.18.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
2x15m Lunge + 15m Bear Crawl
2×10 Tempo Squats
2×5 Band Tears
2×10 Dislocates
3×5 KBS/Goblet Squats, climbing
2×5 Burpees
2×10 Split Jumps
3×3 Strict Pull-up
Then:
MOBILITY:
T-Spine
Couch Stretch
Then :
WORKOUT:
12x Split Jumps + 30m KB Farmer’s Carry 
8 minute AMRAP, back and forth with a partner
Then:
“Vomit Comet”
20x Sandbag Thrusters +
15x KBS @ 60/45 +
12x Burpee +
8x Pull-ups
3 rounds
Then:
15m KB Rack Lunge + Cumulative L-Hang
15m/60s, 15m/45s, 15m/30s, 15m/15s
Then:
Cool Down

 

STRENGTH
WARM-UP:
2x15m Lunge + 15m Bear Crawl
2×10 Tempo Squats
2×5 Band Tears
2×10 Dislocates
3×5 KBS/Goblet Squats, climbing
2×5 Burpees
2×10 Split Jumps
3×3 Strict Pull-up
Then:
MOBILITY:
T-Spine
Couch Stretch
Then:
WORKOUT:
10 minutes to establish a 10RM Deadlift (touch and go, no re-grips)
Then:
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10
Front Squat + Strict Pull-up
Then:
50x KB Front-Rack Lunges @ 2×40-45/25-35, time permitting
Every time you drop do 5x burpees
Then:
Cool Down

 

COMPETITIVE FITNESS
5-minutes of mobility, focus on Ankles, T-Spine, and Shoulders
2×5 Band Tears
2×10 Dislocates
10m Lunge + SL Balance + SLDL + Pistol Combo
2×5 Burpees
3×3 Strict Pull-ups
2×3 Skin-the-Cats in Rings
Then:
4x Rope Climb @ 15′ +
20x Alternating Pistols 
3 sets, rest 90 sec between sets (still sort of warming up)
Then:
2x Bear Complex*, athlete chooses load +
Toes-to-Bar, 3-6-9-12-15, etc.
10 minute AMRAP
*Power Clean + Front Squat + Push Jerk + Back Squat + BTN Push/Split Jerk
Then:
Rest fully
Then:
30s sec Hard Row/AA Bike +
30 sec rest +
30s Shoulder Taps (facing wall) +
30s rest 
4 rounds
Then:
Cool Down

COACH’S COMMENTS
N/A

 

PHOTOS

The Sandbag Thruster is one of my favorite uses for the sandbags. It's deadly, and THE reason "Vomit Comet" sucks so bad.

The Sandbag Thruster is one of my favorite uses for the sandbags. It’s deadly, and THE reason “Vomit Comet” sucks so bad.

Ensure a quality lockout overhead.

Ensure a quality lockout overhead.

It hurts so good. Often we're playing for the feeling  of accomplishment we get after the fact.

It hurts so good. Often we’re playing for the feeling of accomplishment we get after the fact.

Bells together.

Bells together.

IMG_8150

Back knee to the floor.