8.5.16 Training Sessions (3)

 

GENERAL PREPARATION
MOVEMENT PREP:
Jog 300m
10x Balancing Leg Swings
10x Single-Leg Glute Bridges
2×5 Tables + 20s Table Rocks
2×5 Band Snatches
2×5 Dislocates
15m Lunge + Spider Stretch Combo
3×5 KBS/Goblet Squat Combo
2×5 Strict Push-up 
3×3 Strict Pull-up
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
In teams of two, partners alternate rounds to complete five each of:
Dumbbell Ground to Overhead x 5 reps each arm +
100 Meter Run
15 minute time cap
Rest fully
Then:
Alternating Tabata 
KB Front Squats, AHAP
Bent-Arm Hang from Pull-up Bar
20s of KB Front Squat + 10s Rest 
20s of Bent-Arm hang + 10s Rest
8 rounds (8 minutes)
Rest Fully
Then:
Alternating Tabata 
Alternating One-Arm KBS, AHAP
HR Push-up, touch the bell at the top of each push-up, alternating hands
20s of KBS + 10s Rest 
20s of Bench Hops + 10s Rest
8 rounds (8 minutes)
Rest Fully
Then:
Cool Down

 

 


STRENGTH
MOVEMENT PREP:
Jog 300m
10x Balancing Leg Swings
10x Single-Leg Glute Bridges
2×5 Tables + 20s Table Rocks
2×5 Band Snatches
2×5 Dislocates
15m Lunge + Spider Stretch Combo
3×5 KBS/Goblet Squat Combo
2×5 Strict Push-up 
3×3 Strict Pull-up
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
4×3 One-Arm Bottoms-up Press from Z-Press position, climbing
Then:
Work up to a heavy set of 4 Strict Press, then with that weight:
Then:
3×2 Strict Press
Then:
4xM.E. Supinated Grip Bent-Over Rows
After each set do 10-12x Seated DB External Rotation 
Then:
12x Supine Tricep Extensions, 3-4 sets
Then:
Cool Down

 

 

COMPETITIVE FITNESS
T-Spine
2×5 Band Snatches
2×10 Dislocates
2×20 sec Hollow Holds
2×5 Iron Cross and Scorpion
15m Lunge + Spider + Cossack Combo
15m Inch Worms Hollows
3×5 KBS and Goblet Squat, climbing
3x (3x Strict Pull Ups + 10 Bar Taps)
Then:
WORKOUT:
Skill: Ring Muscle-ups
Elite- 4 Max Effort Sets
Pro- 4x 1-3 RMUs
Amateur- 4x 3 Dips and 3 Transitions 
Then:
Met Con: If you get done early then rest, otherwise you only have two minutes of rest before next set. 
Start at one station and just move to the next.  Start at any station you want.  Go in order so that there will be less confusion in transitions. 
With a 38:00 minute continuously running clock…
Minute 0-8, rest 8-10
21-15-9
Thrusters 95/65#
T2Bs
Then:
Minutes 10-18, rest 18-20
50-30-10
Wall Balls
Dubs
Then:
Minutes 20-28, rest 28-30
5 rounds
5 Deadlifts 105/155#
10 Burpee 
Then:
Minute 30-38
5 Rounds:
5 Hang Power Cleans 105/155#
20 Mountain Climbers
Then:
Fall Down

 


COACH’S COMMENTS
N/A

 

PHOTOS

One Arm Bottoms-up Z-Press.

One Arm Bottoms-up Z-Press.