12.11.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
10x Elbow Taps, hold for 3 sec each
2×5 Band Tears
2×10 Dislocates
3×5 Goblet Squats, climbing
2×5 Burpees
Then:
WORKOUT:
In teams of two, 15 meters each:
Forward Lunge + Reverse Lunge
Strict Forward Bear Crawl + Strict Reverse Bear Crawl
Wounded Bear Crawl, left + Wounded Bear Crawl, right (both forward)
Forward Duck Walk + Reverse Crab Walk
Gorilla Hop, left + Gorilla Hop, right
1-2 rounds
Then:
In teams of two…
10-1 Burpee/Box Jump Ladder @ 20/17″ + Calories 
Males:
Row – 15 Cals
Ski Erg – 10 Cals
AA – 10 Cals
Females:
Row – 12 Cals
Ski Erg – 8 Cals
AA – 7 Cals
Looks like…
Round 1: 10x Burpee/Box Jumps + Calories, switch players
Round 2: 9x Burpee/Box Jumps + Calories, switch players
Round 3: 8x Burpee/Box Jumps + Calories, switch players, etc.
Both players must complete each round.
Then:
Cool Down with a 400m walk

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
3×5 Goblet Squats, climbing
2×5 Burpees
Then:
WORKOUT:
Clean-Grip BB Complex:
Deadlift +
Bent-Over Row +
Front Squat +
Strict/Push Press +
Back Squat +
40 sec Toes-n-Nose Handstand Hold
One set of six each @ 95/65
One set of four each @ 115/85
One set of two each @ 135/95
Then:
5×5 BB Thruster, climbing (from rack)
Then:
300s FLR in rings, time permitting
Every time you drop do 15x KBS @ 70/50
Then:
Cool Down

 

COMPETITIVE FITNESS
2×5 Band Tears
2×10 Dislocates
2×5 Dislocates from Squat
10x Glute Bridge Marches
10x Half-Bridges
15m Lunge + Pistol Combo
3×10 KBS
2×5 Burpees
3×3 Strict Pull-ups
Then:
Clean-Grip BB Complex:
Deadlift +
Bent-Over Row +
Front Squat +
Strict/Push Press +
Back Squat +
40 sec Toes-n-Nose Handstand Hold
One set of six each @ 95/65
One set of four each @ 115/85
One set of two each @ 135/95
Then:
12-minutes to establish a max for day Thruster, from rack
Then, with 70% that weight…
2xM.E. sets 
Rest 2:00 minutes between sets
Then:
In team of two, alternating rounds of “DT”
12x Deadlift +
9x Hang Power Cleans +
6x STO
Males @ 155#, Females @ 105#
3-4 rounds each depending on time
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

You get a rest each round, so earn it.

You get a rest after each round, so earn it.

Do a burpee, step onto the box and switch feet in the air. Stay light and fast.

Do a burpee, step onto the box and switch feet in the air. Stay light and fast.

Xeve breaking in the new Air Assault Bikes. Primal Tri Season starts next week.

Xeve breaking in the new Air Assault Bikes. Primal Tri Season starts next week.

They are already worth the investment.

They are already worth the investment.

300s in as few sets as possible. Every time you come down hit 15x Heavy KBS. Ahren.

300s in as few sets as possible. Every time you come down hit 15x Heavy KBS. Ahren.