3.2.16 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
2×5 Band Tears
2×10 Dislocates
50x Alternating Supermans, partition as needed
15m Lunge + 15m Strict Bear Crawl
15m Lunge + 15m Strict Tin Man Walk
15m Inchworm Hollows
3×5 Goat Swings, climbing
3×5 KB Bottoms-up Press, climbing 
3x (10x Bar Taps + 3x Strict Pull-ups)
Then:
MOBILITY:
T-Spine 
Bretzel Stretch
Then:
WORKOUT:
KB Push Press Strength Ladder
10 reps each at 2×30#, 2×40#, 2×50#, AHAP
Chase each set with 3x Strict Medicine Ball Toss over 8′ Pull-up Bar
Males use 20-30#, Females use 15-20#
Then:
Rest as needed between efforts
4x15m (3x Axle Deads + 3x Steps holding onto Axle), climbing
Then:
3×5 One-Arm “Deadbug” KB Chest Press* on bench, climbing (final two sets should be brutally difficult)
*Cue intense bracing
Then:
Cool Down 

 

STRENGTH
WARM-UP:
2×5 Band Tears
2×10 Dislocates
50x Alternating Supermans, partition as needed
15m Lunge + 15m Strict Bear Crawl
15m Lunge + 15m Strict Tin Man Walk
15m Inchworm Hollows
3×5 Goat Swings, climbing
3×5 KB Bottoms-up Press, climbing 
3x (10x Bar Taps + 3x Strict Pull-ups)
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
Work up to a heavy 5 rep Strict Press
Then:
Strict Press
5-5-5-3-3-3
Then:
3×10 Bulgarian Ring Rows
Then:
Rotator Cuff Work

 

COMPETITIVE FITNESS
T-Spine Mobility
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
10x Glute Bridge Marches
10 Half-Bridges
2x15m Lunge + 15m Toe Hops
15m Inchworm Hollows
3×10 KBS
3xM.E. Broad Jumps
3x (10x Bar Taps + 3x Strict Pull-ups)
Then:
Double-Under Conditioning:
20 sec work, 10 sec rest until you complete chosen rep range:
Elite: 400 reps
Pro: 300 reps
Amateur: 100 reps or 10 minutes of 20/10 practice
Then:
Snatch BB Complex @ 45/35#
Then:
2×5 UB TnG Power Snatches + 1x M.E. Power Snatches
Rest as needed between sets
Then:
2×5 UB TnG Power Cleans + 1x M.E. Power Cleans 
Rest as needed between sets
Then:
3x UB Push Jerks + 1x M.E. UB Push Jerks
Then:
4x (30/30) Prone Dowel Raises

 

COACH’S COMMENTS
N/A

 

PHOTOS

The warm-up is a daily reminder of what good positions feel like. It's shouldn't feel mundane. It should be focused and intentional; a reminder of how and why.

The warm-up is a daily reminder of what good positions feel like. It’s shouldn’t feel mundane. It should be focused and intentional; a reminder of how and why.

Final set should be a stabilization nightmare overhead.

Final set should be a stabilization nightmare overhead.

We chased each set of KB Push Press with 3x STRICT medicine ball tosses over the 8' Pull-up bar. Brace hard and follow through. No legs.

We chased each set of KB Push Press with 3x STRICT medicine ball tosses over the 8′ Pull-up bar. Brace hard and follow through. No legs.

I know the weight is getting heavier when the steps get longer and faster.

I know the weight is getting heavier when the steps get longer and faster.

Fight the tug of the KB. And go heavy enough it takes a total body effort to stay on the bench.

Fight the tug of the KB. And go heavy enough it takes a total body effort to stay on the bench.

For tomorrow...

For tomorrow…