7.22.16 Training Sessions (3)

 

GENERAL PREPARATION
MOVEMENT PREP:
Jog 300m
Then:
30x German Arm Swings
2×5 Band Snatches or Band Tears
2×5 Dislocates
2×5 Tables + 20s Table Rocks
15m Lunge + 15m Reverse Crab Walk + 15m Lunge + 15m Bear Crawl
3×10 KBS, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
EMOM x 20
1st minute – 20x KBS @ 55/40
2nd minute – 20s L-Sit or Shoulder Bridge
3rd minute – 10m Heavy Hand-Over-Hand Rope Pull 
4th minute – 150m Ski Erg
Then:
P1 200m Heavy Sandbag Carry, Bear-Hug Style (100m out, 100m back)
P2 7x Burpees
Switch, go until coach says stop
Then:
Cool Down

STRENGTH
MOVEMENT PREP:
Jog 300m
Then:
30x German Arm Swings
2×5 Band Snatches or Band Tears
2×5 Dislocates
2×5 Tables + 20s Table Rocks
15m Lunge + 15m Reverse Crab Walk + 15m Lunge + 15m Bear Crawl
3×10 KBS, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
3×8 KB Bottoms-up Press, climbing
Then:
6×5 Bench Press, climbing
Then:
4xM.E. Fat Bar Hanging Rows
Then:
Cool down with TWY-band OHS (as in do a t, w, y -> hold over head as you squat

 

COMPETITIVE FITNESS
MOVEMENT PREP:
T-Spine mobility
2×5 Band Tears
2×10 Dislocates
2×5 Banded Good Mornings
2×30 sec Table
15m Lunge + Spider + Twist+ Cossacks
15m Broad Jumps
3×5 KBS Goblet Squat
3×10 Ring taps
Then:
WORKOUT:
Skill:

Elite- 20 RMU for time
Rx- 4x 1-3 RMUs
Amateur- 4x 3 Strict Ring Pull Ups + 3-5 Strict Dips
Then:
Met-Con:
“Filthy Fifty”
50x Box jump 24/20”
50x Pull Ups 
50x KBS 53/32#
50x Walking Lunge Steps
50x T2B/K2E
50x Push press 45#
50x Wall balls 20/14# 
50x Burpees
50x Dubs
For time
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Yeah, this sucked pretty hard.

Yeah, this sucked pretty hard.

I stipulated the bag had to be held bear-hug sale. That means cross the arms in front and pull the bag against your body. Breathing is difficult and the back starts to light up about halfway through. But it's good for you...

I stipulated the bag had to be held bear-hug sale. That means cross the arms in front and pull the bag against your body. Breathing is difficult and the back starts to light up about halfway through. But it’s good for you…

The 10-Minute Z-Press Challenge. Always good for a burn.

The 10-Minute Z-Press Challenge. Always good for a burn.