7.15.16 Training Sessions (3)

 

GENERAL FITNESS
MOVEMENT PREP:
T-Spine Mobility
2×5 Band Snatches
2×5 Band Tears
2×10 Dislocates
2×5 Tables + 5x Table Rocks
15m Lunge + Hip Hinge Combo, slow
15m Broad Jump
3×10 KBS, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
WORKOUT:
Spend a few minutes practicing the complex below
Then:
KB Complex, 6 reps each
Double KB Snatch +
Double KB Clean +
Double KBS +
Push Press +
Alternating One-Arm Push Press (3 each)
This is one set, do 4 climbing to AHAP
Then:
6 minute AMRAP #1
3-5x Strict Pull-ups +
15m Burpee/Broad Jump
Rest 3 minutes
Then:
6 minute AMRAP #2
200m Row/Ski or 10 Calorie AA +
7x DB Thrusters 
Rest 3:00
Then:
6 minute AMRAP #3
10x KB Hi-Pulls 
20x Lateral Barrier Hops
Then:
Cool Down

STRENGTH
MOVEMENT PREP:
T-Spine Mobility
2×5 Band Snatches
2×5 Band Tears
2×10 Dislocates
2×5 Tables + 5x Table Rocks
15m Lunge + Hip Hinge Combo, slow
15m Broad Jump
3×10 KBS, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
WORKOUT:
Spend a few minutes practicing the complex below
Then:
KB Complex, 6 reps each
Double KB Snatch +
Double KB Clean +
Double KBS +
Push Press +
Alternating One-Arm Push Press (3 each)
This is one set, do 4 climbing to AHAP
Then:
Work up to a 5RM Front Squat
Then, with that weight….
2×3 Front Squats
Then:
4×6 Nordic Curls @ 60X0 tempo
Then:
Cool Down with One-Arm Bridges

 

 

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 Inch Worm
3×5 KBS/Goblet Squats, climbing
2x30sec Dead hang
Then:
Part 1. Skill Work: RMU
Elite: 4x ME RMU, 1 min rest between sets 
Rx: 4x 1-2 RMU or attempts + 3 Dips
Amateur: 4x 3 Ring Pull Ups/ rows + 30 sec support hold
Then: 
Part 2.  Met Con
6 min AMRAP #1:
5 Hang Power Cleans 
10 Pull ups
Rest 3 minutes
Then:
6 min AMRAP #2:
200 m Row
7 Front Squats 
Rest 3 minutes
Then:
6 min AMRAP #3:
25 Dubs
15 Deadlifts 
Rest 3 minutes
Then:
6 min AMRAP #4:
Run One hill
7 Thrusters
Elite: C2Bs, Unbroken Dubs, 155/105#
Rx: 135/95#
Amateur: Deficit Pull Ups, 100 singles, 95/65#
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

The Double KB Snatch is an all of nothing effort. It's fast or not at all.

The Double KB Snatch is an all of nothing effort. It’s fast or not at all.

Finish the whole thing with 6x One-Arm Push Presses.

Finish the whole thing with 6x One-Arm Push Presses.

Stay light. Stay reactive.

Stay light. Stay reactive.

During the KB Hi-Pull I like the KB to make contact with the floor back at heel level. This forces great depth, but at the same time allows for full use of the hips to project the KB upwards.

During the KB Hi-Pull I like the KB to make contact with the floor back at heel level. This forces great depth, but at the same time allows for full use of the hips to project the KB upwards.

One-Arm Plank.

One-Arm Plank.