6.20.16 Training Sessions (3)

 

GENERAL FITNESS
MOVEMENT PREP:
10x Balancing Leg Swings, 4 ways
15m Lunge/Hip Hinge Combo + 15m Bear Crawl
2×5 Band Tears
2×10 Dislocates, overhand/underhand
5x Tables + 5x Table Rocks
3×10 KBS, climbing
2×5 Burpees
3×3 Strict Pull-ups or Ring Rows
Then:
MOBILITY:
T-Spine, various
Rocking Cat on Foam Roller
Then:
WORKOUT:
4x (30/30) Prone Arch Holds, as a group
Then:
10x Fat-Bar Deadlifts, AHAP +
Max Reps Plank Rows +
Dead Hang to failure
4 sets
Rest as needed between sets
Then:
4×10 (5 each) Partner Ball Slam/Burpees @ 40/25#
Between each set do a 15m Wheelbarrow Walk, each
Then:
Bent-Body Hollow + FLR 
50s/10s, 40s/20s, 30s/30s, 20s/40s, 10s/50s
Switch quickly, rest approximately 1:00 minute between sets
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
10x Balancing Leg Swings, 4 ways
15m Lunge/Hip Hinge Combo + 15m Bear Crawl
2×5 Band Tears
2×10 Dislocates, overhand/underhand
5x Tables + 5x Table Rocks
3×10 KBS, climbing
2×5 Burpees
3×3 Strict Pull-ups or Ring Rows
Then:
MOBILITY:
T-Spine, various
Rocking Cat on Foam Roller
Then:
WORKOUT:
In two of your chosen lifts…
55%x5
65%x5
70%x5
77.5%x3x5
77.5%xAMRAP
Then:
Cool Down

 

 

COMPETITIVE FITNESS
T-Spine Mobility
Then:
30x German Arm Swings
10/10 Big Arm Circle Swings
2×5 Band Tears
2×10 Dislocates
5x Tables + 5x Table Rocks
15m Lunge + Cossack Squat Combo
15m Reverse Crab Walk
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
3x (3x Strict Toes-to-Bar + 10x Bar Taps)
Then:
Max Ring Push-ups (or Ring Dips) + Max Ring Pull-ups
4 rounds
Rest 90s between
Then:
A few light sets of Power Cleans
Then:
5×5 TnG Power Cleans, climbing to your 5RM
Then, drop the weight 10-15% and do 1xM.E. set of UB TnG Power Cleans
Try to get it all done within 20 minutes
Then:
“Tabata This”
20s Work + 10s Rest
KB Snatch @ 53/32, left arm 
KB Snatch @ 53/32, right arm
KB Headcutters (same KB)
UB Double-Unders
Burpees (shoot for at least 5)
UB Split Jumps
Toes-to-Bar (stay on bar the entire 20s)
40s rest
4 rounds (16 minutes total, including rest)
Then :
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Re-learning how to Wheelbarrow Walk can be challenging. Focus on keeping the hips slightly above the head and eliminating rotation. The core should be braced tightly as you move across the floor.

Re-learning how to Wheelbarrow Walk can be challenging. Focus on keeping the hips slightly above the head and eliminating rotation. The core should be braced tightly as you move across the floor.

Bent-Body...

Bent-Body…

...right into FLR. A core blaster indeed.

…right into FLR. A core blaster indeed.