10.14.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
2×5 Band Tears
2×10 Dislocates
Then:
10x Squats + 15m Forward Lunge 
10x Jump Squats + 15m Reverse Lunge 
10x Split Jumps + 15m Forward Lunge 
10x Burpees + 15m Reverse Lunge
Then:
MOBILITY:
T-Spine
Couch Stretch
Then:
WORKOUT
I.W.T.
12x BB Hang Clean and Press +
1:00 minute Hard Row/Ski/Airdyne +
2:00 minute rest
3 sets
Then:
12x Sumo Deadlifts +
1:00 minute Hard Row/Ski/Airdyne +
2:00 minute rest
3 sets
Then:
8 reps each:
KB Headcutter, AHAP +
Toes-to-Bar +
15m Bear Crawl + 15m Reverse Bear Crawl
3 rounds
Then:
Cool Down

 

STRENGTH
WARM-UP:
2×5 Band Tears
2×10 Dislocates
Then:
10x Squats + 15m Forward Lunge 
10x Jump Squats + 15m Reverse Lunge 
10x Split Jumps + 15m Forward Lunge 
10x Burpees + 15m Reverse Lunge
Then:
MOBILITY:
T-Spine
Couch Stretch
Then:
WORKOUT:
30s Handstand Hold +
30s Rest +
30s L-Sit +
30s Rest
3 ronds
Then:
5x Pull-ups +
10x Dips +
5x Pull-ups +
10x Push-ups
5 sets
Then:
4×10 Pendlay Rows, AHAP
Then:
Cool Down with Zottman Curls

 

COMPETITIVE FITNESS
2×5 Band Tears
2×10 Dislocates
15m Lunge + SL Balance + SLDL + Pistol Combo
3×5 KBS/Goblet Squat Combo
2×5 Burpees
3×3 Strict Pull-ups
3×10 Ring Taps
Then:
3xM.E. Ring Muscle-ups (-1) 
Then:
2x Muscle Clean + 2x Front Squat + 2x Push Press + 1x Split Jerk
3 sets to warm-up
Then:
20 minutes to establish max for day Clean and Jerk
Then:
2:00 M.E. Rope Climb +
:30 sec rest +
2:00 M.E. Burpee/Box Jumps +
:30 sec rest
3-4 rounds
Then:
Cool Down

 

COACH’S COMMENTS
N/A

PHOTOS

Everyone loves bear crawls.

Everyone loves bear crawls.

Nothing burns like KB Headcutters.

Nothing burns like KB Headcutters.

Balance your pushing work with plenty of pulling work.

Balance your pushing work with plenty of pulling work.