8.22.16 Training Session (3)

 

GENERAL PREPARATION
MOVEMENT PREP
10x Balancing Leg Swings
10x Single-Leg Glute Bridges
2×5 Tables + 20s Table Rocks
15m Lunge + Hip Hinge Stretch
15m Reverse Crab Walk
3×5 KBS/Goblet Squat Combo, climbing
Then , as a group…
“Thunderstruck”
Play the song Thunderstruck by ACDC. 
Every time the word “thunder” or “thunderstruck” is mentioned to a “Proper” Burpee (i.e. chest to the floor and a big jump and clap)
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
10x KB Strict Press, AHAP +
20/18 Calories* (any machine) +
*Try to do it in less than 25 pulls
4 rounds
Right into…
20x Reverse Goblet Lunges, AHAP +
30x HR Push-ups
3 rounds
Rest fully
Then:
10x (5 each) DB/KB Farmer’s Step-ups @ 20/17.5,” AHAP (minimize use of the trail leg as much as possible)
Chase each set with 10x Alternating Explosive Box Step-up Hops (same box)
Rest as needed between sets
3-4 sets
Then:
Cool Down

 


STRENGTH

MOVEMENT PREP
10x Balancing Leg Swings
10x Single-Leg Glute Bridges
2×5 Tables + 20s Table Rocks
15m Lunge + Hip Hinge Stretch
15m Reverse Crab Walk
3×5 KBS/Goblet Squat Combo, climbing
Then , as a group…
“Thunderstruck”
Play the song Thunderstruck by ACDC. 
Every time the word “thunder” or “thunderstruck” is mentioned to a “Proper” Burpee (i.e. chest to the floor and a big jump and clap)
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
In your two chosen lifts…
80%x2x3
80%xAMRAP
OR
5×3 Dead-Stop Deadlifts, climbing
Then:
5×3 Bench Press, climbing
Then, for both workouts the primary lifts are followed by…
4×6 Supinated-Grip Bent-Over Rows, AHAP
Then:
Cool Down

 

 

COMPETITIVE FITNESS
T-Spine
2×5 Band Snatches
2×10 Dislocates
2×20 sec Table Rocks
2×10 Single-Leg Glute Bridge Marches
15m Lunge + Spider + Cossacks
15m Inch Worms to Hollow
3×10 KBS, climbing
3×3 Skin-the-Cats in Rings
Then:
WORKOUT:
Skill: 10 min EMOM
Odd: 50 Dubs
Even 7 Strict HSPU
Then:
Oly/Strength: 
Snatch Complex @ 45/35
Then:
15 minutes to work up to a “heavy” Snatch Balance + 2 OHS (from rack)
Then:
Met Con:
2×3 min AMRAP, 1 minute in between.
Start at 3 each round
3,6,9,12… etc.
Snatches 95/65
Burpees
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

PHOTOS

You can learn a lot about your body training one side at a time.

You can learn a lot about your body training one side at a time.