3.18.16 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
2×5 Band Tears
2×10 Dislocates
10x Glute Bridge Marches
5x Tables
2x15m Lunge + 15m Bear Crawl
3×10 KBS, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
P1 40s Toes-and-Nose Handstand Hold
P2 Rest
Switch, 3 sets each
Then:
“Death By” Heavy KBS + Burpees
1st minute do 1x KBS + 1x Burpee
2nd minute do 2x KBS + 2x Burpee
3rd minute do 3x KBS + 3x Burpee, etc.
Continue to 10 minutes (10x KBS + 10x Burpee)
Then:
20x OH Plate Walking Lunges @ 10-45# + 
10x Pull-ups
4 rounds
Then:
KB Farmer’s Carry, AHAP + L-Hang from Pull-up Bar
60m/60s, 60m/45s, 60m/30s, 60m/15s
Then:
Cool Down

 

STRENGTH
WARM-UP:
2×5 Band Tears
2×10 Dislocates
10x Glute Bridge Marches
5x Tables
2x15m Lunge + 15m Bear Crawl
3×10 KBS, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
P1 40s Toes-and-Nose Handstand Hold
P2 Rest
Switch, 3 sets each
Then:
6×5 Strict Press, climbing
Then:
2-4x Paused (3-3-3) Dips
4 sets
Then:
3×10 Supinated-Grip Triceps Extensions
Then:
Cool Down

 

 

COMPETITIVE FITNESS
CrossFit Open Workout 16.4
13 minute AMRAP
55x Deadlifts @ 225/155 +
55x Wall Ball @ 20/14 +
55x Calories on C2 Rower +
55x HSPUs
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

We haven't done these in quite some time. Good positions and bad position are always so evident during this drill. Naomi demonstrating good stacking and rigidity.

We haven’t done these in quite some time. Good positions and bad position are always so evident during this drill. Naomi demonstrating good stacking and rigidity.

Another diagnostic tool, the Overhead Plate Walking Lunge.

Another diagnostic tool, the Overhead Plate Walking Lunge.

Another shining example.

Cover the ears with the Biceps and keep the elbows locked. It should feel stacked, not like you’re holding, move like it’s fitting into place overhead. 

3 sec pause at the top, a mid-range, and at the bottom. Maintain a solid hollow position throughout.

3 sec pause at the top, a mid-range, and at the bottom. Maintain a solid hollow position throughout.

I love isolation work at the end of a program. It's great way to identify isolated weaknesses or put the icing on the cake.

I love isolation work at the end of a program. It’s great way to identify isolated weaknesses or put the icing on the cake.

Thighs just above parallel on the L-Hang.

Thighs just above parallel on the L-Hang.