6.6.16 Training Sessions (4)

 

GENERAL FITNESS
MOVEMENT PREP:
T-Spine Mobility
30x German Arm Swings
2×5 Band Tears
2×10 Dislocates
2×5 Tables, do shoulder extension stretch between sets
15m Lunge / Hip Hinge Stretch, slow + 15m Reverse Crab Walk
15m Bear Crawl + 15m Broad Jump
3×10 KBS, climbing
2×5 Burpees
2×5 Tuck Jumps
3×3 Strict Toes-to-Bar
Then:
WORKOUT:
5×5 One-Arm KB Push Press, hold final rep for 10s, AHAP
Then:
30m Burpee/Broad Jump (use DBs if possible) +
30m Sandbag Misery Crawl (Bear Crawl + Sandbag Drag) @ 60/40
5 sets, climbing
Rest while partner goes. 
Then:
DB Z-Press Challenge
6 reps every 30s for 10 minutes
Then:
Cool Down

 

 

 

STRENGTH
MOVEMENT PREP:
T-Spine Mobility
30x German Arm Swings
2×5 Band Tears
2×10 Dislocates
2×5 Tables, do shoulder extension stretch between sets
15m Lunge / Hip Hinge Stretch, slow + 15m Reverse Crab Walk
15m Bear Crawl + 15m Broad Jump
3×10 KBS, climbing
2×5 Burpees
2×5 Tuck Jumps
3×3 Strict Toes-to-Bar
Then:
WORKOUT:
In your tow chosen lifts…
55%x3
65%x3
70%x3
75%x3
80%x3x3
80%xAMRAP
Then :
Cool Down

 

 

COMPETITIVE FITNESS
MOVEMENT PREP:
T-Spine Mobility, various
Then:
30x German Arm Swings
10/10 Arm Circles
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
2×5 Tables, 20s Shoulder Extension Stretch between sets
15m Lunge / Spider / Cossack Squat Combo + 15m Reverse Crab Walk, back
3×5 KBS/Goblet Squat, climbing
3×5 DB SOTS Press
3x (3x Strict Toes-to-Bar + 10x Bar Taps)
Then:
WORKOUT:
2x Muscle Clean + 2x Thrusters + 2x Back Squat + 2x OHS 
3 sets light to warm-up
Then:
Max Complex – 15 minute time cap
Deadlift +
Hang Cluster (Squat Clean + Thruster) +
Back Squat +
OHS
Then:
10x (5 each leg) Walking KB Rack Lunge (athlete chooses load) + 1-10 Toes-to-Bar Ladder
Looks like…
10x Lunge + 1x TTB 
10x Lunge + 2x TTB 
10x Lunge + 3x TTB
Continue to 10x Lunge + 10x TTB
Then:
Cool Down

 

 

REGIONAL PREP, Off-Season 1
1x Strict Ring Muscle-up + (2-3x) Kipping Ring Muscle-up + 5x Ring Dips (turn rings out at top of dip)
4 sets
Then:
2x Muscle Clean + 2x Thrusters + 2x Back Squat + 2x OHS 
3 sets light to warm-up
Then:
Max Complex – 15 minute time cap
Deadlift +
Hang Cluster (Squat Clean + Thruster) +
Back Squat +
OHS
Then:
1x Bar Muscle-up + 3x HSPU + 10x (5/5) Pistols 
1x Snatch @ 135/95 
1x Bar Muscle-up + 3x HSPU + 10x Pistols 
2x Snatch 
1x Bar Muscle-up + 3x HSPU + 10x Pistols 
3x Snatch, etc…
Continue to 15x Snatch or 11 minutes. 
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Kara mid-flight. Lelia landing.

Kara mid-flight. Lelia landing.

"Misery" Crawl. Advance the sandbag with an explosive thrust. The chase it with a bear crawl. Repeat for 30m.

“Misery” Crawl. Advance the sandbag with an explosive shoulder extension. Then chase it with a bear crawl. Repeat for 30m.

Plant one arm and pull the hell out of the bag with the other.

Plant one arm and pull the hell out of the bag with the other.