8.8.16 Training Sessions (3)

 

GENERAL FITNESS
MOVEMENT PREP
T-Spine
2×5 Tables + 20s Table Rock
2×5 Band Snatches or 2×5 Band Tears
2×10 Dislocates
15m OH Lunge (push back hand into front hand with arms straight overhead)
15m Reverse Crab Walk
3×10 (each) One-Arm KBS, climbing
2×5 Burpees
3×5 KB Bottoms-up Press
Then:
WORKOUT:
3×3 KB Windmill, climbing in weight and progressing to touching same side leg
Then:
4×2 TGU, climbing to a heavy single on each arm
10 minute cap
Then:
DB/KB Floor Press + Burpee
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10
When choosing DBs make sure the first set of ten is challenging
Immediately into…
15x BB Grip Roll-ups +
30s Dead Hang from Pull-up Bar +
10x (each) Seated DB External Rotation
Then:
Cool Down 

 

 

STRENGTH
MOVEMENT PREP
T-Spine
2×5 Tables + 20s Table Rock
2×5 Band Snatches or 2×5 Band Tears
2×10 Dislocates
15m OH Lunge (push back hand into front hand with arms straight overhead)
15m Reverse Crab Walk
3×10 (each) One-Arm KBS, climbing
2×5 Burpees
3×5 KB Bottoms-up Press
Then:
WORKOUT:
This is the beginning of new strength cycle
Work up to a 1-RM for 2 lifts (one upper body, one lower body)
Suggested warm-up:
5-5-3-3-1-1-1
Then:
Time permitting, core work

 

 

COMPETITIVE FITNESS
T-Spine
2×5 Band Snatches
2×10 Dislocates
2×20 sec Table Rocks
2×10 “Iron Cross”
15m Lunge + Spider + Cossacks
15m Inch Worms
3×10 KBS
3x (3 Strict T2Bs + 10 Bar Taps)
Then:
WORKOUT:
Skill: DUBs- 10 minutes
Elite- if you can do 100+ UB work on triples
Pro- 75, 65, 50 UB then work on Triples
Amateur: work on dubs try to get a max effort set
Then:
Oly/Strength: OHS
10 minutes to establish a 3RM OHS, from rack 
Then:
Met Con:
3 Rounds AFAP with 2 minutes of rest in between:
400m Run
10 Snatches Rx: 135/95#  Scaled: 95/65#
Then:
Cool Down

 

 
COACH’S COMMENTS
Excited to be back in the gym tomorrow for the Primal Marathon. 
 
 
 
PHOTOS
The only sticking point is the one in your brain. On the other side the work gets easier because you're more fully aware of your limitless capability. The brain is a powerful tool that will impact you no matter  what. So you can either take control or be a victim of your own thoughts. Granted, "learning" to control your mind and bend it in your favor isn't easy and requires many failures. But failure of trial that are required. Learn to fail and you will learn to succeed. The adversity you so avoid is the very tool that sharpens the sword. So don't avoid it. Embrace it.

The only sticking point is the one in your brain. On the other side the work gets easier because you’re more aware of your limitlessness. The brain is a powerful tool that will impact you no matter what. So you can either take control or be a victim of your own thoughts. Granted, “learning” to control your mind and bend it in your favor isn’t easy and requires some failures along the way. But failure is a trial that is required. Learn to fail and you will learn to succeed. The adversity you so avoid is the very tool that sharpens the sword. So don’t avoid it. Embrace it.