6.22.16 Training Sessions (3)

 

GENERAL FITNESS:
Jog 400m
Then:
Animal Movement Warm-up, 15m each:
Forward Skipping
Reverse Skipping
Tin Man Walk, 30m
Gorilla Hops, left
Gorilla Hop, right
Forward Bear Crawl
Reverse Bear Crawl
Lateral Bear Crawl, right
Lateral Bear Crawl, left
Alligator Crawl, forward
Frog Hop, forward
Frog Hop, reverse
Inchworm Hollow, tip toe up to the hands each rep
Duck Walk, forward
Duck Walk, Reverse
Broad Jump, aka “Kangaroo Hops”
Then:
WORKOUT:
2x (1-3) Wall Walk Ladders, 2-3 players
Start flat on the floor, press up and walk the feet up the wall until the chest makes contact and you’re in a perfect handstand position. With control lower yourself back to the floor. 
Then:
Every 5:00 minutes for 15 minutes
15x Strict Pull-ups +
30x HR Push-ups + 
45s Perfect Air Squats
Then:
As a group…
4x (15s UB Mountain Climber + 15s FLR) +
2:00 Rest
2 sets
Then:
Cool Down with Walking KB Bottoms-up Press, 3-4 sets of 30m, climbing

 

 

STRENGTH
Jog 400m 
Then:
Animal Movement Warm-up, 15m each:
Forward Skipping
Reverse Skipping
Tin Man Walk, 30m
Gorilla Hops, left
Gorilla Hop, right
Forward Bear Crawl
Reverse Bear Crawl
Lateral Bear Crawl, right
Lateral Bear Crawl, left
Alligator Crawl, forward
Frog Hop, forward
Frog Hop, reverse
Inchworm Hollow, tip toe up to the hands each rep
Broad Jump
Then:
WORKOUT:
“Hump Day, Pump Day”
5×4 Strict Press @ 4040 Tempo
Then:
Max Reps Chin-ups
Then:
Modified Chin-up Breathing Ladder
3x Chins + 3 Breathes until failure
Try to do more total reps than your first M.E. set
Then:
100x Axle Biceps Curls
Every time you drop do 75 sec FLR in rings
Then:
Cool Down

 

 

COMPETITIVE FITNESS
T-Spine Mobility
30x German Arm Swings
2×5 Band Tears
2×5 Banded OHS
2×10 Dislocates
15m Lunge/Spider Stretch
15m Reverse Crab Walk
3×5 KBS/Goblet Squat
3x30s Toes-n-Nose Handstand Hold
Then:
WORKOUT:
20m Partner-Assisted Handstand Walks or Shoulder Taps to failure
4 sets
Then:
Snatch BB Complex @ 45/35
Then:
“Halting” Snatch Deadlift + Hang Snatch + Full Snatch
Snatch Deadlift the bar to above the knee, pause 3 sec then stand it up, then back down to the same position and hold for 1 full second before performing the Hang Snatch, drop the barbell, then immediately reset and snatch from the floor
6-8 sets, climbing
Then:
Every 5:00 minutes for 15:00 minutes
700m Run +
100x Double Unders +
10x Thruster @ 135/95
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

The Duck Walk is a quad burner. Try to stay low and keep the chest vertical.

The Duck Walk is a quad burner. Try to stay low and keep the chest vertical.

The dreaded Mountain climber + FLR Combo.

The dreaded Mountain climber + FLR Combo. It’s along 2:00 minutes.

Shane during hie "rest" phase.

Shane during his “rest” phase.

Coming down with some Walking KB Bottoms-up press.

Coming down with some Walking KB Bottoms-up press.