7.13.16 Training Sessions (3)

 

GENERAL PREPARATION
MOVEMENT PREP:
10x Balancing Leg Swings
30x German Arm Swings
A few arm circles, forward and backward
2×5 Tables + 5x Table Rocks
15m Lunge + Spider Stretch, holds for 3 sec each
15m Reverse Crab Walks
30m Calf Walks
3×5 KBS/Goblet Squats, climbing
2×5 Burpees
2×5 Tuck Jumps
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
“Those Burpees Suck,” variant
10x Strict Pull-ups +
20x Goblet Squats @ 55/45 +
30x Box Jumps +
40x Double-Unders +
50x KBS @ 55/45 +
60x Burpees +
10x Strict Pull-ups 
Round 1: 8 minute AMRAP
Rest a bit
Round 2: 10 minute AMRAP
Rest a bit
Round 3: For time, cap at 20 minutes
Then:
Cool Down

 

STRENGTH
MOVEMENT PREP:
10x Balancing Leg Swings
30x German Arm Swings
A few arm circles, forward and backward
2×5 Tables + 5x Table Rocks
15m Lunge + Spider Stretch, holds for 3 sec each
15m Reverse Crab Walks
30m Calf Walks
3×5 KBS/Goblet Squats, climbing
2×5 Burpees
2×5 Tuck Jumps
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
Work up to a Heavy 5 on Sumo Deadlift
Then, with that weight…
3×5 Sumo Deadlifts
Then:
4×8 Supinated-Grip Bent-Over Row.
On 4th set strip 50% of load and do a M.E. set
Then:
5 minutes of DB Hammer Curls, alternating 
Record total reps
Then:
Cool Down with Deadbugs, time permitting


COMPETITIVE FITNESS
MOVEMENT PREP:
T-Spine Mobility
2×5 Band Tears
2×10 Dislocates
2×10 Hip Hinges + 10 sec Table Hold
15m Lunge + Spider+ Cossacks
15m Reverse Crab
2×10 KBS
2×30 sec Hollow Hold
3x (3 Strict T2B + 10 Bar Taps)
Then:
WORKOUT:
Part 1. 18 min EMOM 

Minute 1:  1x legless + 1x Rope Climb
Minute 2: 7x HSPU
Minute 3: 12/10 cal Row/AA
Then:
Part 2. Cleans
2 light sets of 2x Muscle Cleans + 2x Front Squats+ 2x Push Press
Then
10 minutes to find a 3RM TnG Power Clean
Then
With 80% of the heaviest weight 6 min EMOM of 2x Squat Cleans
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Sumo Deads.

Sumo Deads.

If the Pull-ups are too hard, the Ring Rows are a fine substitution.

If the Pull-ups are too hard, the Ring Rows are a fine substitution.