7.11.16 Training Sessions (3)

 

GENERAL FITNESS
MOVEMENT PREP:
10x Balancing Leg Swings
30x German Arm Swings
A few Arm Circles, forward and backward
5x Tables + 5x Table Rocks
2×5 Band Snatches
2×5 Reverse Dislocates
15m Lunge + Hip Hinge Combo
15m Reverse Crab Walk
3×5 KBS/Goblet Squat Combo, climbing
2×5 Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine, various
Then:
WORKOUT:
3 minute AMRAP
3x Strict Pull-ups +
6x Burpees +
9x KBS @ 70/50
Rest 3:00, 3 sets
Record reps each round. Try to stay consistent. 
Then:
EMOM x 12
Even – 20s Bent-Arm Hang from Pull-up Bar 
Odd – 12/10 Calorie Row/Ski/AA Bike
Then:
2x (1-4) Strict T2B Ladder, in teams of 2-3
Legs straight, trunk vertical
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
10x Balancing Leg Swings
30x German Arm Swings
A few Arm Circles, forward and backward
5x Tables + 5x Table Rocks
2×5 Band Snatches
2×5 Reverse Dislocates
15m Lunge + Hip Hinge Combo
15m Reverse Crab Walk
3×5 KBS/Goblet Squat Combo, climbing
2×5 Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine, various
Then:
WORKOUT:
In your two chosen lifts:
85%x3x3
85%xAMRAP
Then:
Cool Down

 

 

COMPETITIVE FITNESS
MOVEMENT PREP:
T-Spine mobility
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
2×10 Hip Hinges + 10 sec Table Hold
15m Lunge + Spider+ Cossacks
15m Inchworm
2×10 KBS
2×30 sec Nose-N-Toes HS Hold
3x (3 Strict Pull Ups + 10 Bar Taps)
WORKOUT: 
Skill Work: Handstands
3x M.E or 30 sec Freestanding Handstand hold
3x 2 Practice Kick-ups 
Then:
30 HSPU for time, 10 min cap
Elite strict
Rx- kipping
Amateur- H.R Push Up
Then:
Olympic Lifting: Snatches
Snatch Complex @ 45/35
Then:
10 minutes to find a 3RM TnG Power Snatch
Then:
With 80% of the heaviest weight, 6 min EMOM of 2 Squat Snatches
Then:
Met Con:
8 min AMRAP:
8x Burpee/Box Jumps 24/30” +
10x C2B Pull-ups +
12x DB Thrusters 35-40/20-25
Then:
Cool Down

 

COACH’S COMMENTS
N/A

PHOTOS

Dana setting a good example.

Kids don’t listen to what you say, They watch what you do. Be an example.