7.6.16 Training Sessions (3)

 

GENERAL PREPARATION
MOVEMENT PREP:
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Dislocates
5x Tables + 5x Table Rocks
15m Lunge + 15m Bear Crawl
15m Lateral Bear Crawl, each direction
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
2×5 Tuck Jumps
Then:
WORKOUT:
2x (5-3-1) One-Arm KB Bottoms-up Press 
As reps descend load increases
Try to go heavier on second wave
Then:
Battle Rope Conditioning:
20s Alternating Whips (as fast as possible). Every 5s do an up-down (5s, 10s, 15s)
7 rounds
Rest while other players go
Then:
EMOM x 21
1st minute: 12x KB Deadlifts, AHAP
2nd minute: 10x Box Jumps @ 24/20″
3rd minute: 10x Burpees
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Dislocates
5x Tables + 5x Table Rocks
15m Lunge + 15m Bear Crawl
15m Lateral Bear Crawl, each direction
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
2×5 Tuck Jumps
Then:
WORKOUT:
“Hump Day, Pump Day”
6×5 Bench Press, climbing
Between each set do 5-8x Elevated-Foot Ring Rows
Then:
12-16x Band Flies +
M.E. band Push-ups
2-3 sets
Then:
3 Descending DBs: 3×30 Penguins 
3 Descending DBs: 3×30 Hammer Curls
Then:
Cool Down with Core work

 

 

 

COMPETITIVE FITNESS
MOVEMENT PREP:
Jog to Harley
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
15m Lunge + Hinge + Pistol
15m Calf Raise Walks
3×5 KBS/Goblet Squat 
2×5 Inchworm -> Push ups
Then:
Part 1. Skill Work:
5 min of DU practice.  If proficient at DUBs (consistent able to do 50 UB, try some triples)
Then:
3x (1 minute on + 1 minute off) M.E. Dubs
Record number of reps
Then:
Part 2. Snatches
Snatch Complex 45/35
Then:
20 minutes to work up to heavy complex for the day
Snatch grip DL + Hang Power Snatch + OHS + Full Snatch
Then:
Part 3. Met Con
10 min AMRAP
10x A.KBS 53/70
15x  T2B
20x Alternating Pistols
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

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