8.31.16 Training Sessions (3)

 

GENERAL FITNESS
MOVEMENT PREP:
T-Spine Mobility
Then:
30x German Arm Swings
10/10 Big Arm Circles
2×5 Tables + 20s Rocks
2×5 Band Snatches
2×10 Dislocates
15m OH Lunge (push back hand into front hand) + 15m Strict Bear Crawl
15m Inchworm Hollows, 3 sec hold in Hollow
3×5 Goblet Squats
10x Push-ups + 10x Elbow Taps, hold for 3 sec with hips locked
3×3 Strict Pull-ups
Then:
WORKOUT:
A few light sets of One-Arm Walking KB Bottoms-up Press (15m down with left, 15m back with right)
Then:
15m One-Arm Walking KB Bottoms-up, left +
15m One-Arm Walking KB Bottoms-up, right
Rest as needed between efforts
3 sets, AHAP
Then:
10m Prone Rope Pull (ZERO hip shift) +
5x Super-Strict T2B (aka Hanging Leg Raises)
4 sets
Then:
20x Bulgarian Bag Halos (1:1) +
2x (30/30) Mountain Climbers. “Rest” in FLR position
Rest 2:00, 2-3 sets
Then:
Cool Down with Rotator Cuff Work

 

 

STRENGTH
MOVEMENT PREP:
T-Spine Mobility
Then:
30x German Arm Swings
10/10 Big Arm Circles
2×5 Tables + 20s Rocks
2×5 Band Snatches
2×10 Dislocates
15m OH Lunge (push back hand into front hand) + 15m Strict Bear Crawl
15m Inchworm Hollows, 3 sec hold in Hollow
3×5 Goblet Squats
10x Push-ups + 10x Elbow Taps, hold for 3 sec with hips locked
3×3 Strict Pull-ups
Then:
WORKOUT:
Work up to a heavy set of 15 bench
Then: 
12-10-8, climbing
Then:
“Run the Rack” DB Row (1 side at a time)
Then:
15x DB Lateral Raises
15x Reverse DB Flies
3 rounds
Then:
Cool down with Tricep Extensions


 

COMPETITIVE FITNESS
T-Spine
2×5 Band Tears
2×10 Dislocates
2x 10 Tables
2×10 Glute Bridges
15m Lunge + Hinge + Pistol
15m Rvs Crab
3×5 KBS Goblet Squat Combo
3x (3 Strict Pull Ups + 10 Bar Taps)
WORKOUT:
Oly:
3 light sets:
2 muscle cleans + 2 Front Squats + 2 Push Press + 1 Split Jerk
Then
4 sets: Clean Pull + Hang Squat Clean + Split Jerk
Then
4 sets of 3 TnG Power Cleans + 1x Jerk
Then:
Met Con:
10-1 Front Squat + 5x Burpee/Pull-up
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Intention is everything. Focus on locking the hips square to the floor and bracing as you pull the rope.

Intention is everything. Focus on locking the hips square to the floor and bracing as you pull the rope.

The hanging leg raise is difficult from both a strength and mobility perspective. You can see how difficult it is to keep the legs straight, even for Naomi.

The hanging leg raise is difficult from both a strength and mobility perspective. You can see how difficult it is to keep the legs straight, even for Naomi.