8.3.16 Training Sessions (3)

 

GENERAL PREPARATION
MOVEMENT PREP:
10x Balancing Leg Swings
10x Glute Bridges
2×5 Tables + 20s Table Rocks
2×5 Band Snatches or Band Tears
2×10 Dislocates
15m Lunge / Hip Hinge Combo, slow
15m Reverse Crab Walk
3×5 KBS/Goblet Squat, climbing
2×5 Strict Push-up
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
4x(30-40s) Toes-n-Nose Handstand Hold OR 4×20 Shoulder Taps with CONTROL
Then:
4×5 (each) Single-Leg KB Deadlift (two hands on the KB, touch the top of the foot), climbing if possible
Then:
15m HEAVY KB Walking Farmer’s Lunge + 1-8 Strict T2B Ladder
Looks like…
15m Farmer’s Lunge + 1x T2B
15m Farmer’s Lunge + 2x T2B
15m Farmer’s Lunge + 3x T2B, etc.
Final set is 15m Lunge + 8x T2B
Go slow and steady. Make it look nice. 
Then:
10-minute DB Z-Press Challenge (arms remain neutral)
6 reps every 30s for 10 minutes
Males @ 2×30, Females @ 2x(15-20)
Then:
Cool Down

 

STRENGTH
MOVEMENT PREP:
10x Balancing Leg Swings
10x Glute Bridges
2×5 Tables + 20s Table Rocks
2×5 Band Snatches or Band Tears
2×10 Dislocates
15m Lunge / Hip Hinge Combo, slow
15m Reverse Crab Walk
3×5 KBS/Goblet Squat, climbing
2×5 Strict Push-up
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
Bench Press “21’s”
7x top to mid, 7x bottom to mid, 7x full range
Do this 4 times, climbing.
Then:
3x Ring Row 21s (if you can elevate the feet do it)
3x Arm Curl 21’s
Then:
12x (6 each) Bent-Arm Ring Pulses +
30 sec Side Plank (each side)
Back and forth for 2-4 rounds
Then:
Cool Down

 

COMPETITIVE FITNESS
MOVEMENT PREP:
T-Spine
Then:
2×5 Band Tears
2×10 Dislocates
2×10 Tables
2×10 Glute Bridges
15m Lunge + Hinge + Pistol Combo
15m Reverse Crab Walk
3×5 KBS/Goblet Squat Combo, climbing
2×5 Strict Push Ups
3x (3x Strict Pull Ups + 10x Bar Taps)
Then:
WORKOUT:
Skill: Handstand Push-Ups
 
Elite/Pro:  Work on Deficit HSPU, get 20 or so
Amateur: Practice Kipping, get 20 as well
Beginner: Pike off box
Then:
Oly/Strength:
2 light sets: 2x Muscle Cleans, 2x Front Squats, 2x Push Press, 1x Split Jerk
Then:
6 min EMOM, climbing
Deadlift+ Hang Power Clean + Split Jerk
Then:
10 min to find a heavy single Power Clean
Then: 
Met Con: 
4 Rounds: 100m SPRINT on C2 Rower
However long it takes you to do…complete that many Pull Ups 
Then:
Cool Down

 
 
COACH’S COMMENTS
N/A
 
 
 
PHOTOS
We began today with some Handstand Work. I use the Handstand to evaluative the hip, trunk, and shoulder function all at once. It's powerfully diagnostic.

We began today with some Handstand Work. I use the Handstand to evaluative the hip, trunk, and shoulder function all at once. It’s powerfully diagnostic.

Hinge. In the bottom the trunk and back leg should be parallel to the floor.

Hinge. In the bottom the trunk and back leg should be parallel to the floor.

Go Heavy.

Go heavy…

...and keep it clean. Today we hit just about every muscle in the body. Tomorrow...aerobic work.

…and keep it clean. Today we hit just about every muscle in the body. Tomorrow…aerobic work.