3.21.16 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings, 4 ways
10x Glute Bridge Marches
2×5 Tables
2×5 Band Tears
2×10 Dislocates
15m Lunge + 15m Tin Man Walk
15m Lunge + 15m Strict Bear Crawl
3×5 KBS/Goblet Squat, climbing
2×5 Burpees
2×5 Tuck Jumps
3×3 Strict Toes-to-Bar
Then:
MOBILITY:
T-Spine
Pigeon Stretch 2x:30s each side
Then:
WORKOUT:
I.W.T.
Phase I
12x DB Hang Clean and Jer, AHAP +
1:00 HARD Row, Ski Erg, or AA Bike +
2:00 Rest
3 sets
Then:
Phase II
12x KB Front Squats, AHAP +
1:00 Hard Row, Ski Erg, or AA Bike +
2:00 Rest
3 sets
Then:
Phase III
8 reps each:
KB Skater Lunges (each) +
Clapping Push-ups +
Toes-to-Bar
3 rounds, not for time
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings, 4 ways
10x Glute Bridge Marches
2×5 Tables
2×5 Band Tears
2×10 Dislocates
15m Lunge + 15m Tin Man Walk
15m Lunge + 15m Strict Bear Crawl
3×5 KBS/Goblet Squat, climbing
2×5 Burpees
2×5 Tuck Jumps
3×3 Strict Toes-to-Bar
Then:
MOBILITY:
T-Spine
Pigeon Stretch 2x:30s each side
Then:
WORKOUT:
In one of your chosen lifts:
60%x5
70%x5
80%x4x4
90%x2
100%x2
80%xAMRAP
Then:
Cool Down with Powell Raises

 

COMPETITIVE FITNESS
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
15m Lunge + Cossack Squat Combo
15m Inchworm Hollows
3×10 KBS
2×5 Burpees
3x (3x Strict Pull-ups + 10x Bar Taps)
Then:
2x Muscle Snatch + 2x OHS + 2x Full Snatch
3 sets, light
Then:
Power Snatch + 2x OHS + Full Snatch (all without putting the BB down)
5 sets, climbing
Then:
In teams of three…
7x Rope Climbs +
10x Thrusters @ 155/95 +
15x Box Jumps @ 30/24″ +
45 Calories Row or AA Bike
22 minute AMRAP. Partition all work as you see fit.
OR 
In teams of two…
5x Rope Climb +
7x Thrusters @ 155/95 +
10x Box Jumps @ 30/24″ +
30 Calorie Row or AA Bike
22 minute AMRAP
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

One-Arm, One-Leg Skater Lunges.

One-Arm, One-Leg Skater Lunges.

Yes, even our women do Clap Push-ups.

Yes, even our women do Clap Push-ups.

Under normal circumstance three rounds of three exercise wouldn't be considered a cool down. but after a hard IWT moving steadily through three rounds was a welcomed relief from breathing heavy.

Under normal circumstances three rounds of three exercise wouldn’t be considered a cool down. But after a hard IWT moving steadily through three rounds was a welcomed relief from breathing heavy.