6.13.16 Training Sessions (3)

 

GENERAL FITNESS
MOVEMENT PREP:
30x German Arm Swings
2×5 Band Tears
2×10 Dislocates
2×5 Tables
15m Lunge / Spider Stretch Combo (hold for 3 sec) + 15m Reverse Crab Walk
3×5 KBS/Goblet Squat, climbing
2×5 Push-up
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
I.W.T.

Phase I:
20x UB KBS, AHAP +
90s HARD Interval on C2 Rower, AA Bike, or Ski Erg (8-10 RPE) +
2:00 rest
3 sets
Rest 5 minutes
Phase II:
15x UB Goblet Squats, AHAP +
90s HARD Interval on C2 Rower, AA Bike, or Ski Erg (8-10 RPE) +
2:00 rest
3 sets
Rest 5 minutes
Then:
Phase III:
10x DB Arnold Press, AHAP +
15m Strict Bear Crawl +
15m Reverse Crab Walk
3-4 sets
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
30x German Arm Swings
2×5 Band Tears
2×10 Dislocates
2×5 Tables
15m Lunge / Spider Stretch Combo (hold for 3 sec) + 15m Reverse Crab Walk
3×5 KBS/Goblet Squat, climbing
2×5 Push-up
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
In your two chosen lifts:
90%x3
90%xAMRAP
Then:
Cool Down

 

 

COMPETITIVE FITNESS
T-Spine Mobility
Then:
30x German Arm Swings
2×5 Band Tears
2×10 Dislocates
2×5 Tables
2×5 Banded OHS 
15m Lunge / Spider Stretch (hold for 3 sec) + 15m Reverse Crab Walk
3×5 DB SOTS Press
3x (3x Strict TTB + 10x Bar Taps)
Then:
Warm-up your CJ and OHS – 5-8 minutes
I.W.T.
Phase I:
10x UB BB Clean and Jerk (athlete chooses load) +
2:00 minute Row or AA Bike (8-10 RPE) +
2:00 minute rest 
3 sets
Rest fully
Then:
Phase II:
10x UB OHS (athlete chooses load) +
700m Run (to harley and back) +
2:00 rest
3 sets
Rest fully
Then:
Phase III:
UB Toes-to-Bar
3-6-9-12-15-9
If you break do that set over a again.
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Faith about to begin her Arnold Presses. I like the rotation element of the Arnold Press over the Neutral-Grip Strict Press.

Faith about to begin her Arnold Presses. I like the rotation element of the Arnold Press over the Neutral-Grip Strict Press.

The goal is to keep the hips as high as possible during the Reverse Crab Walk. Naomi is almost there. Dana is a little tighter in the shoulder and biceps, plus her wrist was bothering her. BUT, the point here is strive to elevate the hips as best you can.

The goal is to keep the hips as high as possible during the Reverse Crab Walk. Naomi is almost there. Dana is a little tighter in the shoulder and biceps, plus her wrist was bothering her. BUT, the point here is strive to elevate the hips as best you can.

Strict means strict. Smaller movements, little-to-no hip rotation, and keep these knees as close to the floor as possible. It's a quad burner.

Strict means strict. Smaller movements, little-to-no hip rotation, and keep these knees as close to the floor as possible. It’s a quad burner.

Pre-fatiguing the shoulders.

Pre-fatiguing the shoulders.