2.22.16 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
30x German Arm Swings
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
3×10 KBS, climbing
2×5 Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
Bulgarian Bag Halos (left + right = 1 rep) + DB Strict Press, AHAP
1/10, 2/9, 3/8, 4/7, 5/6, 6/5, 7/4, 8/3, 9/2, 10/1
Right into…
Pull-up + Push-up
1/10, 2/9, 3/8, 4/7, 5/6, 6/5, 7/4, 8/3, 9/2, 10/1
Right into…
KBS, AHAP + Box Jump @ 24/20″
1/10, 2/9, 3/8, 4/7, 5/6, 6/5, 7/4, 8/3, 9/2, 10/1
Then:
Cool Down

STRENGTH
WARM-UP:
30x German Arm Swings
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
3×10 KBS, climbing
2×5 Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
In one of your chosen lifts:
56%x5
66%x5
76%x4x4
86%x2
96%x2
76%xAMRAP
Then:
Cool Down

 

COMPETITIVE FITNESS
T-Spine Mobility, various
Then:
2×5 Band Tears
2×10 Dislocates
2×5 Dislocates from Squat
2×5 Banded Dislocates
10x Half-Bridges, play with full bridges
15m Lunge + Spider Stretch + T-Spine Twist + Cossack Squats
3×5 Goblet Squat
2×5 Push-up
3x Rope Climbs
Then:
Snatch BB Complex @ 45/35
Then:
15 Minutes to establish a max for day Snatch-Balance (2 sec pause in catch), from rack
Then, with that weight…
2xM.E. Snatch-Grip Deads (lead with chest and shoulder). 
Then:
“Strength-Con”
Bi-Acromial, Supinated-Grip BB Bent-Over Row + Rope Climb
12/6, 10/4, 8/2
Males @ 135#
Females @ 75-95#
Don’t be in a rush, Move with precision. If the weather is nice train on the outside rig. 
Then:
“Cool down” with 2x (1-4) L-Pull-up Ladders, teams of three.
Then:
Actual Cool Down

 

COACH’S COMMENTS
Body Comp Challenge Deadline is Friday. Sign up here. 

 

PHOTOS

If you can get there the top position is actually a minor rest. Janet demonstrating full lockout at the top of the DB Strict Press.

If you can get there the top position is actually a minor rest. Janet demonstrating full lockout at the top of the DB Strict Press.

The Bulgarian bag teaches grace and fluidity. It's a great shoulder and core warm-up/conditioning tool.

The Bulgarian bag teaches grace and fluidity. It’s a great shoulder and core warm-up/conditioning tool.

Eye it and land softly.

Eye it and land softly.

It's only 55 swings, broken up into ten sets. Grab a heavy ass weight and move it.

It’s only 55 swings, broken up into ten sets. Grab a heavy ass weight and move it.

Erin at the top.

Erin at the top.