8.19.16 Training Sessions (3)

 

GENERAL PREPARATION
MOVEMENT PREP:
Jog 300m
Then:
10x Balancing Leg Swings
10x Calf Raises
2×5 Band Snatches
2×5 Dislocates
15m Lunge + Spider Stretch, hold for 3 sec each
2×8 KB Good Mornings, climbing
3×5 KBS/Goblet Squat, climbing
2×5 Burpees
2×5 Tuck Jumps
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Box Stretch
Then:
WORKOUT:
Alternating with a partner…
3x (30s Box Jumps* + 30s Rest)
Then:
3x (30s Explosive Step-up Hops* + 30s Rest)
*Keep box height low and emphasize precision
Then:
Work up and establish a Heavy TnG Deadlift (use Hex Bar, Axle, or two Heavy KBs) for EMOM
Then:
Set a clock for 30:00…
0:00 – 21:00 EMOM
1st minute: 5x Heavy Deadlifts
2nd minute: 10x Burpee/Box Jump @ 24/20″ 
3rd minute: 12/10 Calorie Sprint, any machine
Then:
21:00 – 30:00
100x KBS @ 70/50 for time (standard is above the eyes)
Each drop sprint 200m
Then:
Cool Down

STRENGTH
MOVEMENT PREP:
Jog 300m
Then:
10x Balancing Leg Swings
10x Calf Raises
2×5 Band Snatches
2×5 Dislocates
15m Lunge + Spider Stretch, hold for 3 sec each
2×8 KB Good Mornings, climbing
3×5 KBS/Goblet Squat, climbing
2×5 Burpees
2×5 Tuck Jumps
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Box Stretch
Then:
WORKOUT:
BB Mountain
5-10-15-10-5
Deadlift + Front Squat + Push Press
Then:
8 rounds…
5x Strict Pull-up +
10x Strict Push-up +
5x Strict Pull-ups +
10x Dips
Then:
Cool Down

 

 

COMPETITIVE FITNESS
T-Spine mobility
Then:
2×5 Band Snatches
2×10 Dislocates
2x 20 sec Hollow Holds + 20 sec Superman
2×5 Iron Cross and Scorpion
15m Lunge + Spider + Cossacks
15m Reverse Crab Walk
3×5 KBS/Goblet Squat
3x (3 Strict Pull Ups + 10 Bar Taps)
Then:
WORKOUT:
Skill – Handstand Walks, 10 minutes
Elite: 4xME HS Walk
Pro: Free Standing HS hold practice AND Assisted HS Walks
Amateur: 10 Wall Walks
Then:
Met-Con – Fantasy Land, 45 min CAP
21-15-9
Thrusters 95/65#
Pull Ups
15-12-9
Thrusters 115/85#
C2Bs
12-9-6
Thrusters 135/95#
BMUs
Then:
Cool Down
 
 
 
COACH’S COMMENTS
N/A
 
 
PHOTOS
I liked today's warm-up. Jumping is a just a great way to stimulate the body into action.

I liked today’s warm-up. Jumping is a just a great way to stimulate the body into action.

Do a Burpee...

Do a Burpee…

...step up and hop onto the box.

…step up and hop onto the box.

Grind it out. As fatigue accumulates so too does one's ability to produce effect force. Stay strong.

Grind it out. As fatigue accumulates so too does one’s ability to produce effect force. Stay strong.

Jim in shock...

Jim in shock. Welcome back my friend.

A family that suffers together stays together.

A family that suffers together stays together.