8.1.16 Training Sessions (3)

 

GENERAL PREPARATION
MOVEMENT PREP:
5 minute easy Row, Ski, AA Bike, alternating every 30s with a partner
Then:
30x German Arm Swings
10/10 Arm Circles, fast
2×5 Tables + 20s Table Rocks
2×5 Band Snatch or Band Tear
2×10 Dislocates
15m Lunge/Hip Hinge + 15m Reverse Crab Walk
15m Inchworm Hollows, hold for 3 sec each
3×10 KBS, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:

10 Calorie Sprint (any machine) +
7x (2x Lunge + DB Man-Maker) +
2:00 rest
5 rounds
Then:
100x DB Floor Presses. Each time you stop do 5x Pull-ups 
Then:
Cool Down

 

STRENGTH
MOVEMENT PREP:
5 minute easy Row, Ski, AA Bike, alternating every 30s with a partner
Then:
30x German Arm Swings
10/10 Arm Circles, fast
2×5 Tables + 20s Table Rocks
2×5 Band Snatch or Band Tear
2×10 Dislocates
15m Lunge/Hip Hinge + 15m Reverse Crab Walk
15m Inchworm Hollows, hold for 3 sec each
3×10 KBS, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
4×5 Paused (1 sec) Front Squats
Then:
3×6 Dips, climbing
Then:
2-3 sets of 12 (6 each) Reverse DB Lunges
Then:
Cool Down

 

 

COMPETITIVE FITNESS
T-Spine Mobility
Then:
2×5 Band Snatches
2×10 Dislocates
2x20s Table Rocks
2×10 Iron Cross Kicks
15m Lunge + Spider + Cossack Squat Combo
15m Inchworm Hollows
3×10 KBS, climbing
3x (3x Strict T2B + 10x Bar Taps)
Then:
WORKOUT:
Oly/Strength:
Snatch Complex @ 45/35#
Then:
5×2 Snatch Balance from rack, climbing
Then:
6 min EMOM, climbing
Deadlift + Hang Power Snatch + OHS
Then:
10-min to find a Heavy sSingle Power Snatch
Then:
Met Con: 
3 Rounds for time:
30 Dubs
20 DB Snatch
10 Alternating Pistols
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Today's weapons.

Today’s weapons.

This IS my new favorite DB exercise. The Floor Press.

This IS my new favorite DB exercise. The Floor Press.

The 100 rep challenge for DB Floor Press was exactly what I imagined it would be.

The 100 rep challenge for DB Floor Press was exactly what I imagined it would be. Ahren getting crucified by the DBs.

Bob putting in some strength work with Paused Front Squats.

Bob putting in some strength work with Paused Front Squats.

Christian feeling the sting.

Christian feeling the sting.