9.3.16 Training Sessions (2)

 

GENERAL FITNESS
MOVEMENT PREP:
30x German Arm Swings
10/10 Big Arm Circles
2×5 Tables + 20s Table Rocks
2×5 Band Snatches
2×10 Dislocates
15m Lunge + Spider Stretch
15m Reverse Crab Walk
3×5 Goblet Squats, climbing
10x Push-ups + 10x Elbow Taps, 3 sec hold
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
Every 2:00 perform 20x DB Walking Lunges
Last few lunges of each set should be tough.
4 sets (8:00)
Rest fully
Then:
EMOM x 21
1st – 20s L-Hang
2nd – 10x KB Thrusters 2×40/30
3rd – 12/10 Calorie Sprint, any machine
Then:
60s Hand Plank Shoulder Taps, start slow and progress to as fast as possible
2-3 sets to “cool down”
Then:
Cool Down

 

STRONGFIT
Part 1:
2 build-up 100m Hill Sprints (heats of 2-4)
Then:
4xALL-OUT 100m Hill Sprint. Walk back down to recover.
Part 2:
4 minutes of AMRAP Bear Complex (PC + FS + Push Jerk + Back Squat @ 135/95) 
Rest 60s
3 minutes of One-Arm DB Squat Snatches (1:1) @ 50/35. Must drop below parallel each rep.
Rest 60s
2 minutes of non-stop Prowler Push @ 2×25/10
Rest 60s
1 minute to do 5x 12′ Rope Climbs. If you fail, 2:00 do to 7.
Rest fully
Part 3:
200′ Bear Crawl Drags, AHAP (rain prevented this)
OR (if it rains)
In teams of three…
8 minute Rope Climbs (1:1:1)
Then:
In teams of two…
“Axle DT”
12x Deads +
9x Hang Power Clean +
6x Shoulder-to-Overhead
10 Team rounds, alternate rounds (5 each)
Then:
C2 Rower Challenge
Three players go head-to-head on a 500m Row
The winner is done, the others go back into rotation
Then those two players go head-to-head in a 500m Row
The winner is done, the loser has to do more one (coach determines goal for final row)
Then:
Fall Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Axle DT

Axle DT.

The Hang Power Cleans seemed to be the hardest part. Rachel with the Axle racked after her final clean.

The Hang Power Cleans seemed to be the hardest part. Rachel with the Axle racked after her final clean.

Brittany stretching her forearms while her partner goes.

Brittany stretching her forearms while her partner goes.

Bernie fighting.

Bernie fighting.