9.23.15 Training Session (3)

 

GENERAL PREPARATION
WARM-UP:
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Tin Man Walk
3×5 KBS/Goblet Squat Combo
2×10 Elbow Taps
2×5 Burpees
2×5 Tuck Jumps
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
3×10 Bulgarian Split Squats, elevate back foot 
Then:
21-15-9
Man-Maker/Renegade Row Combos + Ball Slam/Lateral Barrier Hop, over line
Rest 3:00
Then:
21-15-9
DB Clean and Press + Ball Slam
Rest 3:00
Then:
21-15-9
Push-ups + Lateral Hops over Parallette
Then:
Cool Down

 

STRENGTH
WARM-UP:
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Tin Man Walk
3×5 KBS/Goblet Squat Combo
2×10 Elbow Taps
2×5 Burpees
2×5 Tuck Jumps
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
5 minutes to BB Improv
Then:
WORKOUT:
BB Thruster Strength Ladder, from rack
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Chase with 1x Legless Rope Climb
Then:
Cool Down

 


COMPETITIVE FITNESS
5-minutes of mobility
Then:
2×5 Band Tears
2×10 Dislocates
15m Lunge + SLDL + Pistol Combo
3×5 KBS/Goblet Squat Combo
2x30s Toes-and-Nose HS Hold
3×3 Strict Pull-ups
Then:
2x Muscle Clean + 2x Front Squat + 2x Push Press
3 sets to warm-up, keep it light but build slightly
Then:
Max for day Paused (3 sec above knee) Squat Clean – 20 minutes
Then:
Set a clock for 2:00
300m Row + M.E. HSPUs in time remaining
1:1 rest or rest while partner goes.
3 sets
Total HSPUs over three rounds is score
Then:
50x Toes-to-Bar for time, 5 minute cap
Then:
Cool Down

 

COACH’S COMMENTS
N/A

PHOTOS

I knew this workout was gonna suck. And it did.

I knew this workout was gonna suck. And it did.