8.24.16 Training Sessions (3)

 

GENERAL PREPARATION
MOVEMENT PREP:
Jog 300m
Then:
30x German Arm Swings
10/10 Arm Circles
2×5 Tables + 20s Table Rocks
2×5 Band Snatches
2×10 Dislocates
15m Lunge + Spider Stretch, hold for 3 sec
15m Reverse Crab Walk
10x Elbow Taps, hold for 3 sec
2×5 Tuck Jumps
2×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
Strict Pull-up Ladders (in teams of 2-3)
Elite – 2x (1-6) 
Pro – 2x (1-4)
Beginner – 10 each, alternating every rep
8 minute cap
Then:
DB Complex
16x UB DB Push Presses @ 45s/30s +
12x UB Walking Lunges +
8x DB Renegade Rows Combos (L + R = 1 rep)
This is one set, do 3
Then:
15 minute AMRAP
Row 20 Calories +
30x Box Jumps @ 24/20″ +
40x DB Snatches @ 45/30 +
200m Sprint 
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
Jog 300m
Then:
30x German Arm Swings
10/10 Arm Circles
2×5 Tables + 20s Table Rocks
2×5 Band Snatches
2×10 Dislocates
15m Lunge + Spider Stretch, hold for 3 sec
15m Reverse Crab Walk
10x Elbow Taps, hold for 3 sec
2×5 Tuck Jumps
2×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
2×5 Hip Airplanes, supported
Then:
5×5 Front Squats
Pause 5 sec on first rep then 4 additional reps with no pause.
Then:
3×10 DB Curtis Ps (in place), climbing
Then:
4×20 BB Curls @ 45/35. 
On final set do AMRAP Grip Roll-ups
Then:
Cool Down

 

 

COMPETITIVE FITNESS
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Dislocates
2×10 Tables
2×10 Glute Bridges
15m Lunge + Hinge + Pistol
15m Reverse Crab Walk
3×5 KBS Goblet Squat Combo, climbing
3x (3 Strict T2B + 10 Bar Taps)
Then:
WORKOUT:
Oly/Strength: 
3x Strict Press +
2x Push Press +
1x Split Jerk
3 sets to warm-up
Then:
BTN Split Jerk
2-2-2-2, climbing
Then:
4 heavy sets of…
Power Clean + Hang Clean + Split Jerk, AHAP
Then:
Met Con:
21-15-9
Power Clean and Jerks 115/85# +
T2B
Then:
Rest fully, then 500m Row for time
Then:
Cool Down
 
 
 
COACH’S COMMENT
N/A
 
 
 
PHOTOS
Lock the hips and row the elbow above the back.

Lock the hips and row the elbow above the back.

Stretch.

Stretch.