9.6.16 Training Sessions (2)

 

GENERAL FITNESS
MOVEMENT PREP:
10x Balancing Leg Swings
30x German Arm Swings
10/10 Single-Leg Glute Bridges
10x Tuck to Straddle Stretch
2×5 Tables + 20s Rock
15m Lunge + Hinge Hip Hinge Stretch
15m Inchworm Hollows, 3 sec hold
3×10 KBS, climbing
2×20 Hand-to-Shoulder Taps, quick and stable
3×3 Strict, Dead-Hang Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
In teams of three…
10 minute each:
AMRAP #1
P1 10x Sandbag Snatches (aka GTO) + 5m-10m-15m Sandbag Shuttle
P2 Dead Hang for the duration of sandbag work. If you drop early do 7x Burpee during “rest”
P3 Rest
Rotate through 
Then:
AMRAP #2
P1 12/10 Calorie Row 
P2 Box Step-ups for duration of Row (Goal is 16 before P1 finishes Row)
P3 Rest
Rotate through 
Then:
AMRAP #3
P1 10x KB Deads, AHAP + 30m Farmer’s Carry 
P2 Wall Sit for the duration of Deads and Carries
P3 Rest
Rotate through 
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
10x Balancing Leg Swings
30x German Arm Swings
10/10 Single-Leg Glute Bridges
10x Tuck to Straddle Stretch
2×5 Tables + 20s Rock
15m Lunge + Hinge Hip Hinge Stretch
15m Inchworm Hollows, 3 sec hold
3×10 KBS, climbing
2×20 Hand-to-Shoulder Taps, quick and stable
3×3 Strict, Dead-Hang Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
In your two chosen lifts:
77.5%x2x5, xAMAP
Then:
3×8 Supinated BB row
OR
Work up to a heavy set of 5 Back Squats
Then, with that weight do 2×5 Back Squats
Then:
Work up to a heavy set of 5 Bench Press
Then, with that weight do 2×5 Bench Press
Then:
3×8 Supinated BB Row
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Sandbag Ground-to-Overhead. The bag remains in the same position as it moves from the ground to overhead. Lock the elbows at the top to demonstrate full extension.

Sandbag Ground-to-Overhead. The bag remains in the same position as it moves from the ground to overhead. Lock the elbows at the top to demonstrate full extension.

KB Deads. Easy to teach, safe, and oh so hard when the weight is dialed in right.

KB Deads. Easy to teach, safe, and oh so hard when the weight is dialed in right.

Back flat against the wall, thighs parallel.

Back flat against the wall, thighs parallel.

By the end of the 10 minutes the 30m walk should be slightly unbearable.

By the end of the 10 minutes an unbroken 30m Farmer’s Walk should be questionable.