7.8.16 Training Sessions (3)

 

GENERAL FITNESS
MOVEMENT PREP:
Jog 300m
Then:
30x German Arm Swings
A few arm circles, forward and backwards
2×5 Band Tears
2×10 Dislocates
5x Tables + 5x Table Rocks
15m OH Lunges + 15m Bear Crawl
3×5 Goblet Squats, climbing
2×5 Burpees
2×5 Tuck Jumps
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
16x (8 each) Partner Ball Slam/Burpee @ 40/25 +
200m Sprint together
One round every 3:00 minutes for 15 minutes
Then:
20 minute AMRAP
15m OH Plate Lunges @ 45/25 +
5x Strict Pull-ups +
15m OH Plate Lunge +
10 Calories, any machine +
15m OH Plate Lunge +
10x Burpee/Plate Hops
Then:
Sandbag Bear-Hug Carry around the “Gauntlet” @ 80/60#
3 rounds without dropping the bag. 
If you do drop the bag do 15x Push-ups on the spot. 
Then:
Cool Down

 

STRENGTH
MOVEMENT PREP:
Jog 300m
Then:
30x German Arm Swings
A few arm circles, forward and backwards
2×5 Band Tears
2×10 Dislocates
5x Tables + 5x Table Rocks
15m OH Lunges + 15m Bear Crawl
3×5 Goblet Squats, climbing
2×5 Burpees
2×5 Tuck Jumps
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
3×5 BTN Strict Press (Klokov press), light but climbing
Then:
2×3 Strict Press, AHAP
Then:
3×10 Dips
After each set, do Max reps pull-ups (if more than 10, add weight)
Then:
Cool down with Powell Raises

 

 

COMPETITIVE FITNESS
MOVEMENT PREP:
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
15m lunge + Hinge + Pistol Combo
15m Calf Raise Walks
3×5 KBS/Goblet Squat 
2×5 Inchworm -> Push ups
3x (3 Strict T2Bs + 10 Bar Taps)
Then:
SKILL:
Muscle Ups, 12 minute cap
Elite: 4x (1x Strict RMU + 2x Kipping RMU + 5x Dips)
Rx: 4x (1x Kipping MRU + 5x Dips)
Amateur: 4x (3x Strict Ring Pull Ups + 5x Strict Ring Dips)
Then:
STRENGTH:
4×5 Deadlifts, climbing
Then:
MET-CON:
15 min AMRAP
Elite:
70x Double-Unders +
7x BMUs +
7x Power Cleans @ 155/105
OR 
Rx:
70x Double-Unders +
14x Pull-ups +
7x Power Cleans @ 115/85
Then:
Cool Down with Hollows, 3x(45/15)             

 

COACH’S COMMENTS
N/A

 

PHOTOS

The OH plate lunge is a great diagnostic tool. Note only can you assess how well an athlete can achieve a sound overhead position, but you can see what level of endurance they have overhead. And if their hips are tight the plate will oscillate back and forth as they lunge making it more difficult to maintain overhead.

The OH plate lunge is a great diagnostic tool. Not only can you assess how well an athlete can achieve a proper overhead position, but you can also see what level of endurance they have with their arms over their head. And if their hips are tight the plate will oscillate back and forth as they lunge making it even more difficult to maintain overhead.

The aftermath.

The aftermath.