8.10.16 Training Sessions (3)

 

GENERAL PREPARATION
MOVEMENT PREP:
Jog 300m 
Then:
30x German Arm Swings
10/10x BIG Arm Circles (forward and backwards)
2×5 Tables + 20s Table Rocks
2×5 Band Snatches
2×10 Dislocates
15m Lunge + 15m Reverse Crab Walk
15m Inchworm Hollows, hold for 3 sec
3×5 Goblet Squats, climbing
2×5 Strict Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
“Beware the Body Weight Exercise”
40 minute time cap
P1 40s Toes-n-Nose Handstand Hold (Scaled as needed)
P2 Count for P1
Switch, 4 rounds
Then:
P1 6x Strict Pull-ups 
P2 Rest
Switch, 4 rounds
Then:
P1 12x Box Jumps @ 24/20″ (extend hips fully at top)
P2 Rest
Switch, 4 rounds
Then:
P1 10x HR Push-ups 
P2 Rest
Switch, 4 rounds 
Then:
P1 20x Split Jumps 
P2 Rest
Switch, 4 rounds
Then:
P1 15m Wheelbarrow Walk 
P2 Hold P1’s feet for Wheelbarrow Walk
Switch, 4 rounds
Then:
P1 200m Sprint (100m out, 100m back)
P2 Rest
Switch, 4 rounds each
Then:
P1 20x Bench Hops 
P2 Rest
Switch, 4 rounds
Then:
Alternate between Dead Hang to failure and Wall Sit to failure for the remainder of class. 
Then:
Cool Down

 

STRENGTH
MOVEMENT PREP:
Jog 300m 
Then:
30x German Arm Swings
10/10x BIG Arm Circles (forward and backwards)
2×5 Tables + 20s Table Rocks
2×5 Band Snatches
2×10 Dislocates
15m Lunge + 15m Reverse Crab Walk
15m Inchworm Hollows, hold for 3 sec
3×5 Goblet Squats, climbing
2×5 Strict Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
5×4 Dead-Stop Deadlifts, climbing
Then:
12 minute alternating EMOM 
Using the same load…
Even: 6x BB Bent-Over Rows
Odd: 8-10x RDLs
Then:
Against a 2:00 clock, alternating (ever 10s) One-Arm FLR
Between sets do 15x BB Biceps Curls
2-4 sets, depending on time
Then:
Cool Down

 

COMPETITIVE FITNESS
T-Spine
2×5 Band Snatches
2×10 Dislocates
2×10 Tables
10x Single-Leg 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: Handstands – 12 minute cap
Elite – 30s HSPUs @ 4″ Deficit
Pro – 30x Strict Push-ups at floor level
Amateur – Work on HSPUs
Then:
Strength / Oly:
10 minutes to establish a 1RM Paused (3 sec) Front Squat
Then:
Met-Con:
10 minute AMRAP
50x DUs +
25x Pull-ups +
10x Deadlifts @ 185/255#
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Marissa and Katie racing on the final 200m sprint.

Marissa and Katie racing on the final 200m sprint.

On the One-Arm FLR keep the hips square and avoid shifting too much onto the weight-bearing arm.

On the One-Arm FLR keep the hips square and avoid shifting too much onto the weight-bearing arm.

Float over the bench.

Float over the bench.

Minimize any and all hip movement during the Wheelbarrow Walk.