10.27.15 Training Sessions (3), Tag Team Tuesday

 

GENERAL PREPARATION
WARM-UP:
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:
MOBILITY:
T-Spine
Banded Shoulder Distractions
Then:
WORKOUT:
KB Snatch clinic, 5-8 minutes
Then:
In teams of three against a 40 minute clock…
Max Calorie Row/Ski/Airdyne 
300x KB Snatch @ 40/30#
200x Burpees
100x Sandbag Zercher Squats @ 80/60#
Once all the Snatches, Burpees, and Squats have been completed, players can dedicate themselves fully to the calories
Suggested format includes:
P1 45-60s Row/Ski/Airdyne 
P2 Rep out the movement you’re on (Snatch, Burpee, Squats)
P3 Rest
Rotate through until all reps are complete or 40 minutes is up, whichever comes first. 
Record total calories
Then:
Cool Down

 

STRENGTH
WARM-UP:
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:
MOBILITY:
T-Spine
Then:
WORKOUT:
2x Hang Muscle Snatch + 2x BTN Push Press + 2x OHS
3 sets light to warm-up
Then:
OHS @ 3210 tempo
3-3-3-3, climbing
Final set should be difficult but perfect
Then:
3xM.E. Snatch-Grip Deadlift @ 185/115 (first set should land you somewhere between 5-10 reps)
Then:
3×10 DB Powell Raises, off bench
Then:
Cool Down

 

COMPETITIVE FITNESS
Back Squat and Strict Press
50%x5
60%x3
70%x2
75%x1
80%x1
85%x1
90%xAMRAP

 

COACH’S COMMENTS
N/A

 

PHOTOS

IMG_9165

The KB Snatch is technical, much more so than a Kettlebell Swing. Performed properly, it should feel smooth and efficient. Initiate with the hips, pull the KB close, and punch the ceiling.

Robyn with the rolling Burpees. When you're tired you discover ways to move quickly with little energy expenditure.

Robyn with the rolling Burpees. When you’re tired you discover ways to move quickly with little energy expenditure.

Heavy and baring down on the diaphragm. Ahren solid and under control.

Heavy and baring down on the diaphragm. Ahren solid and under control.

Baines suffocating under the 80#.

Baines suffocating under the 80#.

Focused on calories.

Focused on calories.

Brian wishing the Zercher Squats were over, but knowing there's more work to be done.

Brian wishing the Zercher Squats were over, but knowing there’s more work to be done.

Rubi is strong and under control. I'm looking forward to working with her more.

Rubi is strong and loaded with potential. I’m looking forward to working with her more.

I could have taken several pain pics today. Everyone suffered hard and gave it everything they had. It was amazing to watch and a great reminder of how much I love what is taking place at GP day in and day out.

I could have taken several pain pics today. Everyone suffered hard and gave it everything they had. It was amazing to watch and a great reminder of how much I love what is taking place at GP day in and day out.