12.16.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
10x Elbow Taps, 3 sec pause each
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
3×5 Goblet Squat, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
8×2 Weighted Strict, Dead Hang Neutral-Grip Pull-ups @41X0 tempo
Rest 1:00 between sets
During “rest” perform 2x Wall Walks
Then:
P1 5x (15m Bear Crawl + 15m Odd Object* Carry, various) 
P2 Row, Ski Erg, AA Bike for the duration of crawls and carries
P3 Rests
20 minute AMRAP for max calories
*Medicine Balls, Weight Plates, KBs, Sandbags, etc.
Then:
Cool Down with Two-Handed KB Bottoms-up Presses, time permitting. 


STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
10x Elbow Taps, 3 sec pause each
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
3×5 Goblet Squat, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
4×8 Banded OHS (see photos)
Then:
Mini-BB Complex:
2x BTN Push Press +
3x OHS +
5x Snatch-Grip Deadlift, floating @ 4040 tempo
4 sets, climbing
Then:
12x DB Bent-Over Rows
12x Supine DB Neutral-Grip Triceps Extensions
3 sets
Then:
“Run the Rack” Medicine Ball Explosive Chest Passes, to self
Max Reps @ 80#
Max Reps @ 50#
Max Reps @ 40#
Max Reps @ 30#
Max Reps @ 20#
One round
Then: 
Cool Down

COMPETITIVE FITNESS
T-Spine Mobility, various
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
10x Elbow Taps, 3 sec pause each
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
3×5 Goblet Squat, climbing
2×5 Burpees
3×3 Strict Pull-ups
4×8 Banded OHS (see photos)
Then:
Snatch BB Complex @ 45/35
Hang Muscle Snatch +
OHS +
Drop Snatch +
SOTS Press +
Duck Walk +
Tall Snatch
Then:
Mini-BB Complex:
2x BTN Push Press, form rack +
3x OHS +
5x Snatch-Grip Deadlift, floating* @ 4040 tempo
4 sets, climbing
*The bar stays off the floor (2-3″) the entire set
Then:
In teams of two…
80 Calorie Row / 50 Calorie AA Bike
60x DB GTO @ 70/45
30x Burpee/Box Jumps @ 24/30″
10x Rope Climbs or 10x Muscle-ups (both players must do equal amount)
Partition all work as you see fit (except MUs and rope climbs)
Then:
Cool Down 

 

COACH’S COMMENTS
N/A

 

PHOTOS

When the order of the day is 8x2, the two should be difficult. So at weight if you must. Jeff going heavy.

When the order of the day is 8×2, the two should be difficult. So add weight if you must. When it comes to developing your pull-ups keep you intensity high and your reps low. Jeff with two kettlebells attached.