8.26.16 Training Sessions (3)

 

GENERAL FITNESS
MOVEMENT PREP:
Jog 300m
Then:
30x German Arm Swings
10/10 Arm Circles
2×5 Band Snatches
2×5 Dislocates
15m Lunge + 15m Tin Man Walk
15m Lunge + 15m Crab Walk
KBS Strength Ladder: 10 reps each @ 40, 50, 60, 70
2×5 Burpees
3x Max Effort Broad Jumps
Then:
MOBILITY
T-Spine
Then:
WORKOUT:
0:00 – 10:00

750m Row/40 Calorie Bike +
100x Walking Lunges @ BW +
50x KBS @ 60/45
Then:
10:00 – 20:00
18-15-12-9 
Burpee + 200m Sprint
Then:
20:00 – 30:00
EMOM x 10
10x KB Thrusters @ 2×30/20
Then:
Cool Down with Bent-Body Hollows / FLR Combo
50/10, 40/20, 30/30, 20/40, 10/50

 

 

STRENGTH
MOVEMENT PREP:
Jog 300m
Then:
30x German Arm Swings
10/10 Arm Circles
2×5 Band Snatches
2×5 Dislocates
15m Lunge + 15m Tin Man Walk
15m Lunge + 15m Crab Walk
KBS Strength Ladder: 10 reps each @ 40, 50, 60, 70
2×5 Burpees
3x Max Effort Broad Jumps
Then:
MOBILITY
T-Spine
Then:
WORKOUT:
2 sets to establish a 10RM DS Deadlift – 
Then:
10-5 DS Deadlift Strength Ladder
Increase load each set
Rest as needed between sets
Then:
4×4 Semi-Supinated Fat-Grip Pull-ups
Then:
2×20 Single-Leg Calf Raise off 45# plate
Then:
3×3 Straight Body Levers @ 6010 tempo
Then:
Cool Down

 

 

COMPETITIVE FITNESS
T-Spine Mobility
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 and Goblet Squat, climbing
3x (3 Strict Pull Ups + 10 Bar Taps)
Then:
WORKOUT: 
Skill: 10-min to work on kipping/butterfly Pull-ups
** if already proficient at them prep/practice RMUs
Then:
Met Con: 
5 min Max Effort Rope Climbs or RMU     
3 minutes of Rest
5 min Max Effort Burpee Box Jump Overs @ 30/24″
3 minutes of Rest
5 minutes Max Effort Wall Balls @ 20/14
3 minutes of Rest
5 minutes Max Effort Double-Unders
3 min rest
700m run for time
Then:
Cool Down
 
 
 
COACH’S COMMENTS
N/A
 
 
 
 
PHOTOS
The final 10 minutes is an EMOM. 10x KB Thrusters every minute to put the icing on the cake.

The final 10 minutes is an EMOM. 10x KB Thrusters every minute to put the icing on the cake.

Think you're good at pull-ups. Try adding the Fat-Gripz to the bar and see what you're made of.

Think you’re good at pull-ups. Try adding the Fat-Gripz to the bar and see what you’re made of.

Yeah, it sucked pretty bad. Some super awesome efforts today.

Yeah, it sucked pretty bad. Some super awesome efforts today.