8.12.16 Training Sessions (3)

 

GENERAL FITNESS
MOVEMENT PREP:
300m Jog. Finish with a sprint
10x Single-Leg Glute Bridges
10x Tuck-to-Straddle Stretch
2×5 Tables + 20s Table Rocks
2×5 Band Snatches
2×5 Dislocates
15m Lunge + Hinge Stretch
3×5 KBS/Goblet Squat Combo, climbing
2×5 Strict Push-ups
2×5 Tuck Jumps
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
In teams of three…
KBS + Shuttle 
Each team selects three KBS of ascending weights (i.e. 55#, 60#, 70#)
15x KBS @ 55# + 15m Shuttle w/KB + 15m Sprint back
12x KBS @ 60# + 15m Shuttle w/KB + 15m Sprint back
9x KBS @ 70# + 15m Shuttle w/KB + 15m Sprint back to tag partner
Rest while partner goes
34 rounds each
Then:
1-10 KB Headcutter + 5x Burpees + 30s Wall Sit
Looks like…
1x HC + 5x Burpees + 30s Wall Sit 
2x HC + 5x Burpees + 30s Wall Sit
3x HC + 5x Burpees + 30s Wall Sit, etc.
Then:
Pick your finisher…
It’s ALL-OUT. No pacing. Just GO!
500m Row for time
500m Ski for time
50/40 Calorie Air Assault Bike for time
Record all totals
Then:
Cool Down

 

STRENGTH
MOVEMENT PREP:
300m Jog. Finish with a sprint
10x Single-Leg Glute Bridges
10x Tuck-to-Straddle Stretch
2×5 Tables + 20s Table Rocks
2×5 Band Snatches
2×5 Dislocates
15m Lunge + Hinge Stretch
3×5 KBS/Goblet Squat Combo, climbing
2×5 Strict Push-ups
2×5 Tuck Jumps
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
3×10 Bulgarian Split Squats, off bench
Then:
5×8 Front Squats with chains, climbing
Then:
3×8/8 KB Single-Leg Deadlift, opposite foot
Then:
2:00 KB Rack Hold @ .5x BW
Then:
Cool Down

 

 

COMPETITIVE FITNESS
MOVEMENT PREP:
T-Spine
2×5 Band Snatches
2×10 Dislocates
2×20 sec Hollow Holds
2×5 Iron Cross and Scorpion
15m Lunge + Spider+ Cossacks
15m Inch Worms
3×5 KBS and Goblet Squat
3x (3 Strict Pull Ups + 10 Bar Taps)
Then:
WORKOUT:
Skill:

4×5 Ring Dips @ 4010 tempo
Then:
Met Con:
40 minute AMRAP
In teams of two:
One person always rowing. (For max effort Calories) 
Person B does;
3x Rope Climbs or 3x Ring Muscle-ups +
6x Hang Power Cleans 115/85
9x Thrusters 115/85#
12x Wall Balls @ 20/14
Switch when person B finishes the Wall Balls
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Swing the bells and shuttle it across the gym.

Swing the bells and shuttle it across the gym.

The chains serve several purposes, one of which is to encourage full depth because the deeper you go the lighter the load gets.

The chains serve several purposes, one of which is to encourage full depth because the deeper you go the lighter the load gets.

Miguel in his happy place.

Miguel in his happy place.

New set-up...

New set-up…

...new PR.

…new PR.