7.16.17 Training Sessions (1), OLY Camp

 

GENERAL PREPARATION
MOVEMENT PREP:
10x Balancing Leg swings
30x German Arm Swings
10x Arm Circles
2×5 Band Snatches
2×5 Dislocates
15m Lunge + Hip Hinge
15m Reverse Crab Walk
3×10 KBS, climbing
2×5 Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
German Body Comp Training 

A1 10-12x Sumo Deadlifts
A2 10-12x DB Z-Press, neutral
A3 6-8x Garhammer Raises
12 minute AMRAP
Then
B1 8x (each) Single-Leg KB Deadlift
B2 4-6x Chin-up
B3 10-12x Alternating DB Chest Press (always maintain on bell up)
12 minute AMRAP
Then:
C1 8-10x Seated DB Zottman Curls @ 4010 tempo
C2 8-10x Swiss Ball Push-ups, hands on ball or Inverted KB push-up
C3 10-12x “T-W-Y’s” using tubing
3 sets to cool down

 

COACH’S COMMENTS
N/A

 

PHOTOS

A little single-leg work in today's GBC session.

A little single-leg work in today’s GBC session.

Bernie doing inverted KB Push-ups. Be careful with these. If you fall it's typically painful.

Bernie doing inverted KB Push-ups. Be careful with these. If you fall it’s typically painful.

This might have been my best camp to date, despite feeling under the weather.

This might have been my best camp to date, despite feeling under the weather.