7.21.16 Training Sessions (2)

 

GENERAL PREPARATION/COMPETITIVE FITNESS
MOVEMENT PREP:
Jog 300m
Then:
2×5 Band Snatches 
2×5 Dislocates
15m Lunge + 15m Bear Crawl
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
IWT, Endurance-bias
Phase I
15x KB Thrusters, AHAP +
3:00 Row/Ski/AA Bike (same machine all three sets) +
90s Rest
3 sets
Rest fully
Then:
Phase II
15x KB Deadlifta, AHAP +
3:00 Row/Ski/AA Bike (same machine all three sets) +
90s Rest
3 sets
Rest fully
Then:
Phase III
3 rounds…
21x Burpees +
300m Run
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
Jog 300m
Then:
2×5 Band Snatches 
2×5 Dislocates
15m Lunge + 15m Bear Crawl
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
Work up to a Heavy 5 rep Deadlift, then with that weight:
EMOM 10: 2x Deadlift. Goal is speed and crisp technique
Then:
3×8 DB Cyclist Squats, climbing
Then:
3×12 (6/6) KB Front rack reverse lunch, climbing
Then:
Cool down with KB front rack holds

COACH’S COMMENTS
N/A

 

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