6.15.16 Training Sessions (3)

 

GENERAL FITNESS
MOVEMENT PREP:
Jog 400m
30x German Arm Swings
10/10 Arm Circles
2×5 Band Tears
2×10 Dislocates
5x Tables + 5x Table Rocks
15m Lunge / Spider Stretch Combo, hold for 3 sec
3×5 Goblet Squats, climbing
2×5 Jump Squats
2×5 Burpees
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
4×3 KB Windmill, climbing and increasing ROM each set
Then:
3×10 (each) Kneeling “Tightrope” KB Press, AHAP
Cue intense bracing
Then:
10x Sandbag Cleans from floor, AHAP + 
5x Sandbag Squats (same bag) +
10x Burpee/Lateral Sandbag Hops +
60s rest
5 rounds
Then:
Review DB Squat Clean technique
Then:
EMOM x 10
Even: 200m Sprint
Odd: 5-7x DB Squat Cleans, AHAP
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
Jog 400m
30x German Arm Swings
10/10 Arm Circles
2×5 Band Tears
2×10 Dislocates
5x Tables + 5x Table Rocks
15m Lunge / Spider Stretch Combo, hold for 3 sec
3×5 Goblet Squats, climbing
2×5 Jump Squats
2×5 Burpees
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
“Hump Day. Pump Day”
Work up to a 10 RM deadlift, dead stop.
Then:
3×10 RDLs
Between each set, do Bent over rows with the same weight at a 2020 tempo
Then:
Finish with 3×5 push-ups, 5 sec pause just off the ground (REAL 5 SECONDS)
Then:
After each set, do AMAP arm curls 45/35
Then:
Cool Down

 

 

COMPETITIVE FITNESS
T-Spine Mobility
Then:
30x German Arm Swings
2×5 Band Tears
2×10 Dislocates
5x Tables + 5x Table Rocks
5/5 Hip Airplanes, supported
15m Lunge / Pistol Combo, slow + 15m Reverse Crab Walk
3×5 KBS/Goblet Squat combo, climbing
2×12 Shoulder Taps
3x (3x Strict Pull-ups + 10x Bar Taps)
Then:
WORKOUT:
EMOM x 12
Even: 4-8x HSPUs (athlete chooses difficulty level)
Odd: 10x Alternating Pistols 
Then:
2x Muscle Cleans + 2x Front Squats + 2x Push Press + Split Jerk
3 sets to warm-up
Then:
15-20 minutes to establish…
Max for day Power Clean + 2x Front Squat + TnG Squat Clean + Split Jerk
Do a bunch of set to find your best complex
Then:
Crush Games Qualifier #2
AMRAP x 9 mins
9x Pull-ups +
9x Front Squats @ 115/85 +
40x Double-Unders
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

PHOTOS

Some of the 12:15ers grinding it out during TTT yesterday.

Some of the 12:15ers grinding it out during TTT yesterday.

Kara showing a more advanced version of the KB Windmill to the weight-bearing leg.

Kara showing a more advanced version of the KB Windmill to the weight-bearing leg. This is fantastic for promoting and strengthening the hips. 

Sandbag Clean.

Sandbag Clean.