9.7.16 Training Sessions (3)

 

GENERAL FITNESS
MOVEMENT PREP:
Jog 300m 
Then:
10x Balancing Leg Swings
30x German Arm Swings
10/10 Single-Leg Glute Bridges
2×5 Tables + 20s Rocks
2×5 Band Snatches 
2×10 Dislocates
15m OH Lunge (arms straight overhead, push back hand into front hand) + 15m Bear Crawl
15m OH Lunge + 15m Broad Jump
3×5 Goblet Squats, climbing
2×5 Burpees
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
100x BW Walking Lunges +
300m Row/Ski or 20/15 Calorie AA Bike +
200m Sprint (100m out, 100m back) +
120m (8 lengths in the gym) of Burpee/Broad Jumps +
50x BW Walking Lunges +
300m Run (around bank) +
400m Row/Ski or 30/20 Calorie AA Bike 
40 minute AMRAP
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
Jog 300m 
Then:
10x Balancing Leg Swings
30x German Arm Swings
10/10 Single-Leg Glute Bridges
2×5 Tables + 20s Rocks
2×5 Band Snatches 
2×10 Dislocates
15m OH Lunge (arms straight overhead, push back hand into front hand) + 15m Bear Crawl
15m OH Lunge + 15m Broad Jump
3×5 Goblet Squats, climbing
2×5 Burpees
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
5×10 Sumo Deadlifts, climbing
Then:
3×10 KB Reverse Farmer’s Lunge 
Then:
3×20 Single-Leg Calf Raises, go for the stretch in the bottom
Between sets AMRAP BB Biceps Curls
Then:
Cool Down

 

 

COMPETITIVE FITNESS
Skill: 
2x (1-4) Ring Pull-ups
Then:
Oly: Positioning Work
2x Muscle Clean +
2x Front Squats +
2x Hang Squat Cleans 
3 sets light to warm-up
Then:
4 sec First-Pull +
4x “Bar Bangs” in PP 
Dump the bar and then perform a full Squat Clean
8 minutes of practice
Then:
3-Positon Clean, HH-Above Knee-Floor
Work up to a heavy total
Then:
Met-Con:
Alternating full rounds with a partner:
3x Bar Muscle-ups +
10x KB Clean and Jerk @ 2×53/32 +
15m KB Rack Lunge (same bells) 
4 rounds each
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

PHOTOS

You can't get in shape running from commitment.

You can’t get in shape running from commitment.