4.1.16 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
30x German Arm Swings
2×5 Band Tears
2×10 Dislocates
15m Strict Bear Crawl + 15m Reverse Strict Bear Crawl
15m Lateral Bear Crawl, right + 15m Lateral Bear Crawl, left
3×10 KBS, Climbing
2×5 Scap Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Biceps Opener
Then:
WORKOUT:
10×10 Bench Press @ 20RM
Between each set do a 10m HEAVY Hand-Over-Hand Rope Pull
Then:
3×10 (each) Off-Set, One-Arm KB Chest Press
Then:
Cool Down Rotator Cuff Work

 

COMPETITIVE FITNESS
T-Spine Mobility
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
2×5 Hip Airplanes
15m Lunge + Pistol Combo
15m Inchworm Hollows
3×10 KBS
2x20s Toes-n-Nose Handstand Hold
3x (3x Strict Pull-ups + 10x Bar Taps)
Then:
Snatch Complex @ 45/35
Then:
7×3 TnG Power Snatch, climbing
Then:
Every 3:00 x 5 (15 minutes)
200m Hill Sprint +
15x KBS +
10x C2B Pull-ups +
M.E. HSPUs in remaining time
Total HSPUs = Score
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

A little bench press today. By "little" I mean 10x10. Have fun not being able to move your arms tomorrow.

A little bench press today. By “little” I mean 10×10. Have fun not being able to move your arms tomorrow.

Between each set of the Bench Press do a 10m HEAVY Rope Pull. It should be heavy enough to elicit to total body effort.

Between each set of the Bench Press do a 10m HEAVY Rope Pull. It should be heavy enough to elicit to total body effort.

A tremendously function way to press.

A tremendously function way to press. Off set, one arm KB chest press.