7.29.16 Training Sessions (3)

 

GENERAL FITNESS
MOVEMENT PREP:
Jog 300m
Then:
10x Balancing Leg Swings
10x Hip Hinges
10/10 Single Leg Glute Bridges. Hold other knee to chest.
2×5 Tables + 20s Table Rocks
2×5 Band Snatches
2×5 Dislocates
15m Lunge + 15m Calf Walk
15m Lunge + 15m Duck Walk
3×8 KB Good Morning, slow
2×10 Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
“Death By” KB Shuttle
1st minute 15m
2nd minute 30m
3rd minute 45m
Continue to add 15m every minute for 10 minutes
Then:
(2-4-6-8-10) Tag-Team KB Box Step-up Ladder, hold KBs in Farmer position throughout, AHAP.
If you drop before the set ends do 15x Push-ups after ladder for each infraction
Rest fully, repeat once
Then:
Dead Hang from Pull-up Bar
Elite – 7:00
Pro – 5:00
Amateur – 3:00
Each drop do a Heavy 10m Seated Rope Pull (coach determines load)
Then:
Cool Down

 

STRENGTH
MOVEMENT PREP:
Jog 300m
Then:
10x Balancing Leg Swings
10x Hip Hinges
10/10 Single Leg Glute Bridges. Hold other knee to chest.
2×5 Tables + 20s Table Rocks
2×5 Band Snatches
2×5 Dislocates
15m Lunge + 15m Calf Walk
15m Lunge + 15m Duck Walk
3×8 KB Good Morning, slow
2×10 Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
2×10/10 Bulgarian Split Squats, off bench
Then:
Work up to a heavy triple on Dead-Stop Deadlift – 10 minutes
Then:
5×2 Dead-Stop Deadlift with that load
Then:
4×6 Seated Zottman Curls (with Fat Gripz)
Then:
A few Nordic Curls

 

COMPETITIVE FITNESS
MOVEMENT PREP:
T-Spine Mobility
2×5 Band Snatches
2×10 Dislocates
2x20s Table Rocks
2×10 Iron Cross Kicks
15m Lunge + Spider Stretch + Cossack Squat Combo
15m Reverse Crab Walk
3×5 KBS / Goblet Squat Combo, climbing
2×30 Ring Support Hold
Then:
WORKOUT:
Skill: Rings
4×5 Ring Dips @ 3030 tempo
Then:
Met-Con: Tag Team
In teams of two…
2000m Row +
100x Box Jumps +
100x KB Thrusters +
100x Bar-Facing Burpees +
100x Pull-ups +
100x Axle Deads @ 225/155 +
100x Pull-ups +
100x Bar-Facing Burpees +
100x KB Thrusters +
100x Box Jumps +
2000m Row
Go as fas as you can in 45 minutes

 

COACH’S COMMENTS
Training is not the miracle some folks imagine. No matter how much you hurt yourself, no matter how hard you think you work, that “hard” hour in the gym will NEVER balance an account overdrawn with stress, sugar and alcohol and over-eating. Kill that illusion immediately. Training sharpens the sword. Training is not the steel itself.

 

PHOTOS

The "Death By" KB Shuttle was today's "warm-up."

The “Death By” KB Shuttle was today’s “warm-up.” This is by far the best way to hold the bell. Even though it’s uncomfortable and awkward it allows for the most speed.

One player does Step-ups, the other holds and waits. It's kind of miserable.

One player does Step-ups, the other holds and waits. It’s kind of miserable.

Try to stay completed upright and minimize trunk rotation. I wanted this to be a forearm screamer.

Try to stay completed upright and minimize trunk rotation. I wanted this to be a forearm screamer.

Katie pulling.

Katie pulling.