10.12.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
15m Lunge + SL Balance + SLDL 
3×5 KBS/Goblet Squat Combo
2×5 Band Tears
2×10 Dislocates
2×5 Burpees
3×3 Pull-ups
Then:
MOBILITY:
T-Spine
Couch Stretch, 2x30s each
Then:
WORKOUT:
P1 10x Ball Slam @ 40/25 + 250m Row/Ski
P2 Rest
Switch, 3 rounds each
Then:
P1 10x KBS @ 60/45 + 250m Row/Ski
P2 Rest
Switch, 3 rounds each
Then:
Bulgarian Bag Halos + Burpees 
20/2, 18/4, 16/6, 14/8, 12/10, 10/12, 8/14, 6/16, 4/18, 2/20
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
15m Lunge + SL Balance + SLDL 
3×5 KBS/Goblet Squat Combo
2×5 Band Tears
2×10 Dislocates
2×5 Burpees
3×3 Pull-ups
Then:
MOBILITY:
T-Spine
Couch Stretch
Then:
WORKOUT:
In your two chosen lifts:
7×3 @ 75%
Then:
Cool Down

 

COMPETITIVE FITNESS
T-Spine Mobility
2×5 Band Tears
2×10 Dislocates
2×5 Dislocates from Squat position
15m Lunge + SL Balance + SLDL + Pistol Combo
2x15m DB OH Lunge (once with right arm, once with left arm) 
3×10 KBS
2×5 Tuck Jumps
Then:
Snatch BB Complex @ 45/35
In case you forgot…
4 reps each:
Hang Muscle Snatch + 
OHS +
Drop Snatch + 
SOTS Press or BTN Push Press +
Duck Walk + 
Tall Snatch
Then:
20 minutes to establish a max for day Full Snatch (if mobility is an issue do Power Snatch)
Then:
Against a 4:00 minute clock
800m Run + Max reps Thrusters @ 115/75
1:1 Rest
3 rounds
Then:
Cool Down

 

COACH’S COMMENTS
I have an OLY lifting camp this Saturday from 11-3pm. Click here to register. 

 

PHOTOS

Jeannine pulling with everything she's got.

Jeannine pulling with everything she’s got.

The proper height.

The proper height.

Too often we don't take the warm-up seriously enough. It isn't a time to unconsciously go through the motions. Rather, it is a time to be aware and search for clues about how to improve position for the upcoming work.

Too often we don’t take the warm-up seriously enough. It isn’t a time to unconsciously go through the motions. Rather, it is a time to be aware and search for clues about how to improve position for the work ahead. 

A calorie every pull?

A calorie every pull?

Lelia's squat has improved exponentially. I remember a day when she would have fallen backwards squatting this low. Her hip and low back mobility and stability have improved. She's consistent and does everything we say. Great job Lelia.

Lelia’s squat has improved exponentially. I remember a day when she would have fallen backwards squatting this low. Her hip and low back mobility and stability have improved. She’s consistent and does everything we say. Great job Lelia.

The Bulgarian Bag/Burpee Caper to "cool down."

The Bulgarian Bag/Burpee Caper to “cool down.”

Jordan rocking the 45# Camo Bag.

Jordan rocking the 45# Camo Bag. Saucy!