3.28.16 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
30x German Arm Swings
2×5 Side-Lying Airplanes
2×5 Band Tears
2×10 Dislocates
15m Lunge + Spider Stretch Combo, hold for 3 sec each
15m Inchworm Hollow, hold for 3 sec each
3×5 KBS/Goblet Squat, climbing
2×10 Split Jumps
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Ankles
Then:
WORKOUT:
5×5 DB Squat Cleans, across
Then:
10x KBS @ 60/45 +
8x (each leg) Split Jumps +
4x Strict Pull-ups
10 minute AMRAP
Then:
40 sec each:
Box Arch Hold +
Bent-Arm Hang +
Handstand Hold (i.e. toes and nose)
3 rounds to “cool down”
Then:
Actual Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
30x German Arm Swings
2×5 Side-Lying Airplanes
2×5 Band Tears
2×10 Dislocates
15m Lunge + Spider Stretch Combo, hold for 3 sec each
15m Inchworm Hollow, hold for 3 sec each
3×5 KBS/Goblet Squat, climbing
2×10 Split Jumps
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Ankles
Then:
WORKOUT:
In one of your chosen lifts work up to a new max.
Our suggested work up looks like…
50%x5
60%x5
70%x3
80%x2
90%x1
95%x1
New max attempt
Then:
Accessory work, time permitting

 

COMPETITIVE FITNESS
T-Spine Mobility
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
15m Lunge + Spider Stretch + Cossack Squat Combo
15m Inchworm Hollows, hold for 3 sec each
3×5 KBS/Goblet Squat
3x (3x Strict Toes-to-Bar + 10x Bar Taps)
Then:
Snatch BB Complex @ 45/35
Then:
7×1 OHS (from rack). Start @ 60% and climb
Then:
Five rounds for time…
15′ Rope Climb + 
12x Toes-to-Bar +
15′ Rope Climb + 
12x DB Squat Cleans @ 2×50/35
Then:
Cool Down with self-care

 

COACH’S COMMENTS
N/A

 

PHOTOS

Finishing off the day with some static shaping. Box Arch Holds.

Finishing off the day with some static shaping. Box Arch Holds.

"Pop" the hips to create weightlessness and then go down and get them.

“Pop” the hips to create weightlessness and then go down and get them.

I love DBs. All the craze is about Kettlebells these days. But there's no replacing the DB.

I love DBs. All the craze is about Kettlebells these days. But there’s no replacing the DB.