7.20.16 Training Sessions (3)


GENERAL PREPARATION
MOVEMENT PREP:
10x Balancing Leg Swings
30x German Arm Swings
10/10 Big Arm Circles
2×5 Band Tears
2×10 Dislocates
15m Lunge + 15m Bear Crawl 
15m Inchworm Hollow, hold for 3 sec
3×5 Goblet Squats, climbing
2×5 Tuck Jumps
3×3 Strict, Dead Hang, Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
3x30m One-Arm Heavy Farmer’s Carry + One-Arm Walking KB Bottoms-up Press (simultaneously), AHAP each bell. 
Rest a bit between sets
Then:
45s Work, 15s Transitions:
Explosive Step-up Hops 
Whip Smash, explosive singles
Sandbag Squats (Bear Hug Bag), perform one squat every 5s (9 total)
Wall Sit
Air Assault Bike (a good hard effort)
Ball Slam/Barrier Hop over Parallette @ 30/20
Dead Hang, perform a Strict Pull-up every 10s
Rest
3 rounds (24 minutes) or until class is over
Then:
Cool Down

 


STRENGTH

MOVEMENT PREP:
10x Balancing Leg Swings
30x German Arm Swings
10/10 Big Arm Circles
2×5 Band Tears
2×10 Dislocates
15m Lunge + 15m Bear Crawl 
15m Inchworm Hollow, hold for 3 sec
3×5 Goblet Squats, climbing
2×5 Tuck Jumps
3×3 Strict, Dead Hang, Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
Dips
6-6-5-5-4-4-3-AMRAP
Then:
8x Neutral-Grip DB Strict Press +
AMRAP DB Rows
4 sets
Then:
Arm Work…
“Run the Rack” DB Hammer Curls
Then:
Finish with AMRAP empty bar Triceps Extensions
Then:
Cool Down

 

COMPETITIVE FITNESS
MOVEMENT PREP:
T-Spine Mobility
2×5 Band Snatches
2×10 Dislocates
2×5 KB Good Mornings
2x30s Tables
15m Lunge + Hinge + Pistol Combo
15m Inchworm Hollows
3×5 Goblet Squats, climbing
3x (3x Strict T2B + 10x Bar Taps)
Then:
Skill: 
T2B Conditioning
Elite: 3×25 UB 
Pro: 3×15 UB
Amateur: Practice and try to accumulate 30 good reps
Then:
Olympic Lifting:
2x Muscle Clean + 2x Front Squats + 2x Hang Squat Cleans
2 sets, light but climbing
Then:
20 minutes to establish best total in…
Squat Clean + Hang Squat Clean + 2x Front Squat
Then:
Met-Con:
3 Rounds for time…
30x DB Snatch @ 50/30 +
15x Burpees
Then:
Cool Down

 

COACHS’S COMMENTS
N/A

 

PHOTOS

This is my idea of a core exercise.

This is my idea of a core exercise.