6.1.16 Training Sessions (3)

 

GENERAL FITNESS
MOVEMENT PREP:
T-Spine Mobility
Then:
30x German Arm Swings
10/10 Arm Circles, fast!
5x Tables + 20s Shoulder Ext Stretch + 5x Tables
2×5 Band Tears
2×10 Dislocates (overhand, underhand)
15m Lunge + Hip Hinge Stretch, slow
15m Inchworm Hollow, hold for 3 sec
3×10 KBS, climbing
3×5 One-Arm KB Bottoms-up Press
3×3 Strict Pull-ups
Then:
WORKOUT:
30s Bulgarian Bag Halo, right +
30s Bulgarian Bag Halo, left +
30s One-Arm KB Bottoms-up Press, right +
30s One-Arm KB Bottoms-up Press, left +
30s Mountain Climbers, AFAP
Rest 90s
3 sets
Then:
8 minute AMRAP for max calories, any machine
Athlete gathers five Kettlebells at ascending loads.
30x KBS @ 40/30
25x KBS @ 45/35
20x KBS @ 50/40
15x KBS @ 60/55
10x KBS @ 70/55
50/40 Calories on the AA Bike, Ski Erg, or Rower.
(100 total KBS)
Then:
30x Bulgarian Split Squats, left (elevate back foot onto bench or a couple 45# plates, torso stays upright)
30x Bulgarian Split Squats, right
Complete all reps on left before you do right. 
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
T-Spine Mobility
Then:
30x German Arm Swings
10/10 Arm Circles, fast!
5x Tables + 20s Shoulder Ext Stretch + 5x Tables
2×5 Band Tears
2×10 Dislocates (overhand, underhand)
15m Lunge + Hip Hinge Stretch, slow
15m Inchworm Hollow, hold for 3 sec
3×10 KBS, climbing
3×5 One-Arm KB Bottoms-up Press
3×3 Strict Pull-ups
Then:
WORKOUT:
“Hump Day Pump Day”

5×6 1.5 Back Squats, climbing
Then:
3×12 BB Bent-Over Row, AHAP
Then:
3xAMAP Empty-bar curls @ 45/35
Between each set, do AMAP calf raises, each leg
Then:
Cool Down

 

 

COMPETITIVE FITNESS
T-Spine Mobility
Then:
30x German Arm Swings
10/10 Arm Circles, fast!
5x Tables + 20s Shoulder Ext. Stretch + 5x Tables
2×5 Band Tears
2×10 Dislocates
15m Lunge + Hip Hinge Stretch, slow + 15m Crab Walk
15m Inchworm Hollows, 3 sec hold
2×5 OHS with arms overhead
3×10 KBS, climbing
2×5 Scap Push-ups 
3×10 False-Grip Ring Rows OR 3×3 False-Grip Ring Pull-ups
2×10 Bar Taps, tight!
Then:
WORKOUT:
TTB Conditioning:
4xM.E. “Rhythmical” Toes-to-Bar + 10s rest + 3-5 additional reps
Record totals
Then:
2x Muscle Clean + 2x Front Squats + 2x Push Press + Split Jerk
3 sets to warm-up
Then:
From Rack…
3x Front Squats + 1x Split Jerk
4 sets, climbing to your heaviest complex
Then:
10x Double DB Snatch (i.e. Ground to overhead) @ 2×45/30 +
15m DB Lunge Press (same DBs)
200m Sprint (Hill) 
3 rounds for time, 12 minute cap
Then:
Cool Down

 

 

REGIONAL PREP, Off-Season 1
3x(15-20s) Supported German Arm Hangs in Rings
Then:
3×3 Strict, False-Grip Ring Pull-ups (full internal rotation in bottom and rings MUST touch chest)
Then:
TTB Conditioning:
4xM.E. Toes-to-Bar + 10s rest + 3-5 additional reps
Record totals
Then:
2x Muscle Clean + 2x Front Squats + 2x Push Press + Split Jerk
3 sets to warm-up
Then:
From Rack…
3x Front Squats + 1x Split Jerk
4 sets, climbing to a heaviest complex
Then:
21-15-9
Deadlifts @ 315/225 +
Box Jumps @ 30/24″
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Do the work in the bottom and ride it around the head.

Do the work in the bottom and ride it around the head.

Dig for 30s non-stop.

Dig for 30s non-stop.

As the weight progressively gets heavier the reps drop.

As the weight progressively gets heavier the reps drop.