8.29.16 Training Sessions (3)

 

GENERAL PREPARATION
MOVEMENT PREP:
T-Spine Mobility
30x German Arm Swings
10/10 Arm Circles
2×5 Tables + 20s Rocks
2×5 Band Snatches
2×10 Dislocates
15m Lunge + Hip Hinge Stretch
15m Reverse Crab Walk
3×3 KB Bottoms-up Press, climbing
3×3 Strict Pull-ups
Then:
WORKOUT:
3×3 KB Windmill, climbing (also progress to contacting same-side foot)
Then:
Establish a heavy TGU for one on each side
Then:
30 rounds (not that’s not a typo)
5x Strict HSPU +
3x Strict Pull-up, vary grips +
2x TGU (one each side)
40 minute time cap
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
T-Spine Mobility
30x German Arm Swings
10/10 Arm Circles
2×5 Tables + 20s Rocks
2×5 Band Snatches
2×10 Dislocates
15m Lunge + Hip Hinge Stretch
15m Reverse Crab Walk
3×3 KB Bottoms-up Press, climbing
3×3 Strict Pull-ups
Then:
WORKOUT:
In your two chosen lifts…
90%x2x1
3rd set do AMRAP
OR
5×1 paused (1 sec) Back squat, climbing
5×1 strict press
Then (for both):
4×4 bent over row, climbing
Then:
Cool Down

 

 

COMPETITIVE FITNESS
MOVEMENT PREP:
T-Spine
2×5 Band Snatches
2×10 Dislocates
2×20 sec Table Rocks
2×10 SL Glute Bridge Marches
15m Lunge + Spider + Cossacks
15m Inch Worms to Hollow
3×10 KBS, climbing
3x 3 Strict Pull Ups + 10 Bar Taps 
OR 3×3 Pull-up + Pull Overs
Then:
WORKOUT:
T2B Conditioning:
10 minutes
Elite: UB sets: 10,15,20,25,20,15,10
Pro: 5,10,15,10,5
Amateur: 3,6,9,12,9,6,3
Then:
Oly:
Snatch Complex @ 45/35
Then:
3 sets: 1 Hang Snatch Pull + 1 Hang Power Snatch, climbing 
Then:
4 sets of 3x TnG Power Snatches, climbing
Then:
Met Con:
Buy In: 700m Run
100 OHS 95/65#
Then:
Cool Down
 
 
 
 
COACH’S COMMENTS
N/A
 
 
 
 
PHOTOS
Great day today. Tomorrow...TTT.

Great day today. Tomorrow…TTT.