7.18.16 Training Sessions (3)

 

GENERAL PREPARATION
MOVEMENT PREP:
Jog 300m
Then:
30x German Arm Swings
10/10 Arm Circles
2×5 Band Snatches
2×5 Dislocates
2×5 Tables + 5x Table Rocks
15m Lunge + Spider Stretch
15m Reverse Crab Walk
3×5 KBS/Goblet Squats, climbing
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
4×3 KB Windmills, progress to touching weight bearing leg
Then:
5 Complexes* +
800m Run/Ski/Row +
3 Complexes +
400m Run/Ski/Row +
2 Complexes +
200m Run/Ski/Row + 
*Complex, using one KB (Males @ 50, Females @ 35-40)
10x KBS +
7x KB Headcutter +
5x One-Arm Presses  +
2x TGU
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
Jog 300m
Then:
30x German Arm Swings
10/10 Arm Circles
2×5 Band Snatches
2×5 Dislocates
2×5 Tables + 5x Table Rocks
15m Lunge + Spider Stretch
15m Reverse Crab Walk
3×5 KBS/Goblet Squats, climbing
3×3 KB Windmill
2x20s Handstand Hold
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
In your two chosen lifts:
95%x3x1
95%xAMRAP
OR
3-4 sets to establish a heavy single on Deadlift
Then
3×1 Deadlift
Then:
3-4 sets to establish a heavy single Strict Press
Then:
3×1 Strict Press
Then:
Cool Down

 

COMPETITIVE FITNESS
MOVEMENT PREP:
Jog 700m
Then:
T Spine Mobility
2×5 Band Snatches
2×10 Dislocates
2×5 Banded OHS
2x20s Table Rocks
15m Lunge + Spider + Twist + Cossacks
15m Broad Jumps
5x Inchworms with Push Ups
3×5 KBS Goblet Squat
3x (3 Strict Pull Ups + 10 Bar Taps)
Then:
WORKOUT:
Skill:
5 min of Jump Rope Practice: Dubs or Triples
10 min for a Max Effort UB set of Dubs.  1-3 attempts.
Then:
Strength/Power:
Snatch Complex @ 45/35
Then:
15 min to establish  a “Heavy” Snatch + 3x OHS
Then: 
Met Con:
For Time: 21-15-9
Deadlifts 225/155#
Handstand Push Ups
400m Run
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

IF you have the mobility, go for the same side foot. Hope demoing perfect form.

IF you have the mobility, go for the same side foot. Hope demoing perfect form.

Roll to the elbow first. This makes the first part of the Get-up from the ground markedly easier.

Roll to the elbow first. This makes the first part of the Get-up from the ground markedly easier.