7.25.16 Training Sessions (3)

 

GENERAL PREPARATION
MOVEMENT PREP:
Jog 400m
Then
10x Balancing Leg Swings
10x Hip Hinges
2×5 Tables + 20s Table Rock 
2×5 Band Snatches or 2×5 Band Tears
2×5 Dislocates
15m Lunge + Spider Stretch 
15m Reverse Crab Walk
3×5 Goblet Squats, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
Against a 40:00 minute clock:
0:00 to 5:00 – 1000m Row, 800m Ski, or 50/35 Calorie AA Bike
5:00 to 10:00 – 15x Strict Pull-ups + 200m KB Suitcase Carry (100m left, 100m right)
10:00 to 15:00 – 1000m Row, 800m Ski, or 50/35 Calorie AA Bike
15:00 to 20:00 – 50x Wall Ball @ 20/14
20:00 to 25:00 – 1000m Row, 800m Ski, or 50/35 Calorie AA Bike
25:00 to 30:00 – 20x Goblet Reverse Lunges @ 60/40 + 20x Burpee/Plate Hops @ 24/20″
30:00 to 35:00 – 1000m Row, 800m Ski, or 50/35 Calorie AA Bike
35:00 to 40:00 – 800m Run 
Then:
Cool Down

 


STRENGTH

MOVEMENT PREP:
Jog 400m
Then
10x Balancing Leg Swings
10x Hip Hinges
2×5 Tables + 20s Table Rock 
2×5 Band Snatches or 2×5 Band Tears
2×5 Dislocates
15m Lunge + Spider Stretch 
15m Reverse Crab Walk
3×5 Goblet Squats, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
Work up to a new 1RM in your two chosen lifts.
The suggested work up is…
60%x5
70%x3
75%x2
80%x1
85%x1
90%x1
Then, no more than three attempts at a new max
OR
7-1 Back Squat Strength Ladder 
Then:
7-1 Strict Press Strength Ladder
Then:
Cool Down

 

 

COMPETITIVE FITNESS
T-Spine Mobility
Then:
2×5 Band Snatches
2×10 Dislocates
2x20s Table Rocks
2×10 Iron Crosses
15m Lunge + Spider Stretch + Cossack Squat Combo
15m Inchworm Holds
3×10 KBS, climbing
2x30s Toes-n-Nose Handstand Hold
Then:
WORKOUT:
Skill: Handstand Walk
Elite – 4x15m HS Walk
Pro – 4x15m Assisted HS Walk, mix in some unassisted efforts
Amateur – 15x Wall Walks
Then:
Strength / Oly: Snatch
Snatch Complex @ 45/35
Then:
10 minutes to work unto approx. 80% of your best Squat Snatch
Then:
EMOM x 8: Squat Snatch @ 80%
Then:
Met-Con:
3 Hills +
3x Rope Climbs +
21x HSPUs +
2 Hills + 
2x Rope Climbs + 
15x HSPUs +
1 Hill + 
1x Roep Climb + 
9x HSPUs
For time
Then:
Cool Down

 

COACH’S COMMENT
N/A

 

PHOTOS

The Goblet Stepback Lunge, a relatively new movement. It's fun watching people acclimate.

The Goblet Stepback Lunge, a relatively new movement. It’s fun watching people acclimate, especially when their heart rate is >80% max.