12.2.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
3×10 Goblet Squats, climbing
3×5 KB Bottoms-up Press
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Windmill Stick
Then:
WORKOUT:
3×3 KB Windmills, climbing
Then:
20x Bulgarian Bag Halos +
2x (30s Mountain Climbers + 30s “rest” in FLR position)
Rest 2:00
3 sets
Then:
EMOM x 18
1st minute: 2x TGU @ 50/30
2nd minute: 10x KB Headcutter (same KB)
3rd minute: 20s Bent-Arm Hang
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
3×10 Goblet Squats, climbing
3×5 KB Bottoms-up Press
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Windmill Stick
Then:
WORKOUT:
3×10 RDLs
Then:
Back Squats with Chains @ 5010 tempo
3-3-3-3-3, climbing
Then:
4×10 DB Renegade Rows (ZERO hip movement)
Then:
Cool Down

 

COMPETITIVE FITNESS
T-Spine Mobility
2×5 Band Tears
2×10 Dislocates
2×5 Drop Snatch with Dowel
10x Glute Bridge Marches
10x Half-Bridges
2x15m Lunge + Spider Stretch (hold for 3-5 sec)
3×10 KBS
3×5 Push-ups
3×3 Strict Pull-ups or 3x10s Candlesticks in Rings
Then:
2x Muscle Snatch + 2x OHS + 2x Snatch Balance + 2x SOTS Press
3 sets, light to warm-up
Then:
Snatch-Balance + Hang (above knee) Full Snatch, from rack
1-1-1-1, climbing
Then:
In teams of two, alternate full rounds and complete 3-5 each:
20x AKBS @ 53/32 +
10x HSPUs OR 30s Handstand Hold (facing away from wall) +
2x Hills
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

I like to use RDLs to prep the hamstrings and improve dynamic range of motion prior to squatting.

I like to use RDLs to prep the hamstrings/low back and improve dynamic range of motion prior to squatting.

Easier in the bottom. Harder at the top. It's enough variation to stimulate change.

Easier in the bottom. Harder at the top. It’s enough variation to stimulate change.

Head up, chest proud, move the bag around the head with ease.

Head up, chest proud, move the bag around the head with ease.

Beware the bodyweight exercise.

Beware the bodyweight exercise. The dreaded Mountain Climber.

Hips stay locked. Elbow slightly above the back. One of my favorite exercises.

Hips stay locked. Elbow slightly above the back. One of my favorite exercises.