8.15.16 Training Sessions (3)

 

GENERAL FITNESS
MOVEMENT PREP:
Jog 300m 
10x Balancing Leg Swings
10x Standing Calf Raises
10/10 Single-Leg Glute Bridges
2×5 Tables + 20s Table Rocks
2×5 Band Snatches
2×10 Dislocates
15m Lunge + Hip Hinge Stretch 
15m Reverse Crab Walk
2×8 KB Good Morning
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
RKBS Strength Ladder
10 reps each @ 50/40, 60/45, 70/55, 80/60
Then:
KB Clean + 
KB Strict Press +
1-8 KB Front Squat Ladder
Males @ 2×40, Females @ 2×30
Then:
40x Walking Lunges (back knee must make contact with floor each rep) +
20 Calories (any machine) +
300m Run or 100x Double-Unders
25 minute AMRAP
Then:
Cool Down

STRENGTH
MOVEMENT PREP:
Jog 300m 
10x Balancing Leg Swings
10x Standing Calf Raises
10/10 Single-Leg Glute Bridges
2×5 Tables + 20s Table Rocks
2×5 Band Snatches
2×10 Dislocates
15m Lunge + Hip Hinge Stretch 
15m Reverse Crab Walk
2×8 KB Good Morning
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
In your town chosen lifts…
2×5 @ 75%
AMRAP @ 75%
OR 
5×5 Front Squat, climbing
Then:
5×5 Strict Press, climbing
Then:
3×5 BB Bent-Over Row 
Then:
Cool Down with Stir-the-Pots

 

COMPETITIVE FITNESS
T-Spine
2×5 Band Snatches
2×10 Dislocates
2×20 sec Table Rocks
2×10 Glute Bridge Marches
15m Lunge + Spider + Cossacks
15m Inch Worms
3×10 KBS
3×10 Ring Taps
Then:
WORKOUT:
Skill – 12 min:
Elite – 20 RMU for time
Pro- 3 sets: 1-2 RMUs/attempts + 5 Strict Ring Dips
Amateur: 3 sets: 8 Ring pulls practicing transition using bands + 3 Strict Ring Dips
Then:
Oly/Strength:
Snatch Complex @ 45/35
Then:
10 min EMOM Climbing every minute- 1 Squat Snatch
Then:
Met Con: Karen…with a twist
150x Wall Balls for time
Every drop one hill sprint
Then:
Cool Down

 


COACH’S COMMENTS
N/A

 

PHOTOS

Go heavy...

Go heavy…

Sky is young and loaded with potential.

Sky is young and loaded with potential.