9.21.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
2x15m Lunge + 15m Bear Crawl
2×5 Band Tears
2×10 Dislocates
3×5 KBS/Goblet Squats
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY
T-Spine
Couch Stretch
Then:
WORKOUT:
4x (30/30) Prone Dowel Raises
Then:
1:00 FLR, every 10 sec perform a perfect Push-up
Rest 1:00, repeat once
Then: 
“DB Hell”
10x DB RDL +
15m DB Lunge +
10x DB Cyclist Squats, elevate feet onto 25# plate +
10x DB Push Presses +
15m DB Bear Crawl
Rest fully, 3 sets
Then:
EMOM x 14
Odd – 15x KBS 
Even – 10x Burpee
Then:
Cool Down

 

STRENGTH
WARM-UP:
2x15m Lunge + 15m Bear Crawl
2×5 Band Tears
2×10 Dislocates
3×5 KBS/Goblet Squats
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY
T-Spine
Couch Stretch
Then:
WORKOUT:
In your two chosen lifts:
65%x2
73%x2
78%x4x5
Then:
Cool Down

 

COMPETITIVE FITNESS
T-Spine Mobility
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Tin Man Walk
3×10 KBS, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
3xM.E. Ring Muscle-ups (-1) 
OR
3x M.E. Ring Dips
OR
3x M.E. Ring Pull-ups 
OR
3x Max Static Hold Dip Support
Then:
Snatch BB Complex @ 45/35
Then:
Hang Snatch (just above knee), 3RM – 15 minutes
Then:
With approx. 65% of that load…
30s M.E. TnG Power Snatches +
1:00 rest +
30s M.E. TnG Power Snatches +
3:00 minute rest
2 sets
Then:
“Jackie”
1000m Row +
50x Thrusters @ 45# +
30x Pull-ups
Then:
Cool Down


COACH’S COMMENTS
N/A

PHOTOS

There's only one thing worse than Bear Crawls…DB Bear Crawls.

There’s only one thing worse than Bear Crawls…DB Bear Crawls.

I think the Prone Dowel Raises were the hardest thing we did all day.

I think the Prone Dowel Raises were the hardest thing we did all day. You can see Vince in the background struggling mightily to keep the dowel above his ears.

4x5 @ 78%.

4×5 @ 78%.

The KBS/Burpee EMOM was the icing on the cake.

The KBS/Burpee EMOM was the icing on the cake.