8.17.16 Training Sessions (3)

 

GENERAL FITNESS
MOVEMENT PREP:
T-Spine
10/10 Single-Leg Glute Bridges
2×5 Tables + 20s Rocks
10x Tuck-to-Straddle Stretch
2×5 Band Snatches or Band Tears
2×10 Dislocates
15m Lunge with Backward Reach + 15m Reverse Crab Walk
3×5 Goblet Squats
3×5 Push-ups
3×3 One-Arm KB Bottoms-up Press, climbing
Then:
WORKOUT:
Bear Crawl Suicides
5m Forward + 5m Reverse
10m Forward + 10m Reverse
15m Forward + 15m Reverse
Rest while partner goes
3 sets
Then:
4×5 One-Arm KB Bottoms-up Z-Press, climbing
Then:
On a C2 Rower, the goal is 20 Calories
All players get one “starter” pull that does not count toward their allotted pulls.
Elite: Males get 18 pulls, Females get 22 pulls
Pro: Males get 20 pulls, Females get 25 pulls
Amateur: Males get 25 pulls, Females get 30 pulls
Immediately make up the difference in Wall Walks
For example, if player gets 15 calories they immediately do 5x Wall Walks
Rest 2:00 after each set of Wall Walks before next round of Rowing. 
4 sets
Then:
3×1:00 Bent-Body Hollows
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
T-Spine
10/10 Single-Leg Glute Bridges
2×5 Tables + 20s Rocks
10x Tuck-to-Straddle Stretch
2×5 Band Snatches or Band Tears
2×10 Dislocates
15m Lunge with Backward Reach + 15m Reverse Crab Walk
3×5 Goblet Squats
3×5 Push-ups
3×3 One-Arm KB Bottoms-up Press, climbing
Then:
WORKOUT:
4×10 Strict Press, climbing
Then, with final Strict Press weight…
2×10 Push Press, also climbing
Then:
Strict, Dead-Hang Pull-ups, any grip(s)
Elite – 40/24
Pro – 30/18
Amateur – 20/12 (use lightest band possible if needed)
Then:
Work up to a HEAVY six on DB Z-Press
Then:
6x DB Z-Press + M.E. DB Floor Press (same load)
2-3 sets
Then:
3xM.E. Seated DB Zottman Curls
Then:
Cool Down

 

 

COMPETITIVE FITNESS
MOVEMENT PREP:

T-Spine
2×5 Band Tears
2×10 Dislocates
2x 10 Tables
2×10 Glute Bridges
15m Lunge + Hinge + Pistol
15m Rev. Crab
3×5 KBS Goblet Squat Combo, climbing
3x (3 Strict T2B + 10 Bar Taps)
Then:
WORKOUT:
Skill – 10 min EMOM
Elite: 50 Dubs
Rx: 25 Dubs
Amateur: 10 Dubs
Then:
Oly/Str: 
2x Muscle Cleans + 2x Front Squats + 2x Hang Clean
2 sets, light
Then
10 min EMOM Climbing every minute 
Deadlift+ Hang Clean+ Front Squat
Then:
Met Con:
4 Rounds for time:
8x T2B
10x KB Clean and Jerks 53/32#
12x Box Jumps 30/24”
Then:
Cool Down
 
 
 
COACH’S COMMENTS
N/A
 
 
PHOTOS
Bear Crawl Suicide. Crawl forward and backwards in 5m-10m-15m chunks.

Bear Crawl Suicide. Crawl forward and backwards in 5m-10m-15m chunks.

However short you fall on Calories make it up doing Wall Walks. Lelia mid walk.

However short you fall on Calories make it up doing Wall Walks. Lelia mid walk.