9.9.16 Training Sessions (3)

 

GENERAL FITNESS
MOVEMENT PREP:
Jog 300m
Then:
T-Spine
2×5 Band Snatches
2×10 Dislocates
2×5 Tables + 20s Rocks
15m OH Lunge + 15m Bear Crawl
15m Inchworm Hollows, 3 sec hold each
3×5 KBS/Goblet Squat Combo, climbing
3×3 Strict Pull-ups
Then:
WORKOUT:
In teams of three…
11 minute max distance Row, Ski Erg or Assault Bike Challenge
Then:
Carry Medley, 120m each:
OH Plate @ 45/25
KB Farmer’s @ 2×45/30
Sandbag Zercher
Carry all objects, one object at a time, 60m out and 60m back as quickly as possible
2 sets
Between sets complete 30/20 Strict, Dead Hang Pull-ups
Then:
M.E. L-Sit or +
15m Strict Bear Crawl +
15m Reverse Crab Walk 
Continue until you complete…
Elite: 3:00 mins
Pro: 2:00 mins
Amateur 1:00 min
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
Jog 300m
Then:
T-Spine
2×5 Band Snatches
2×10 Dislocates
2×5 Tables + 20s Rocks
15m OH Lunge + 15m Bear Crawl
15m Inchworm Hollows, 3 sec hold each
3×5 KBS/Goblet Squat Combo, climbing
3×3 Strict Pull-ups
Then:
WORKOUT:
3x(5/5) DB Single-Leg Deadlift
Then:
Work up to a heavy 5 on Front Squat
Then:
2x (5-3-1) Front Squat Waves
Then:
100-Rep Challenge: DB Floor Press
Every drop do 5x Calories ARMS-ONLY
Then:
Cool Down

 

 

COMPETITIVE FITNESS
MOVEMENT PREP:
Banded Shoulder Stretches/ T-Spine mobility
2×10 Leg Swings
2×5 Band Tears
2×10 Dislocates
2×10 Glute Bridges
15m Lunge + Pistol Combo
15m Reverse Crab
3×10 Ring Taps
Then:
WORKOUT:
8 Rounds – 40 min EMOM- start at any station then rotate through
5-8x Strict HSPU
12/10 Cal Row
Prowler Push 2×25/45#: Low handles downhill, High handles uphill
15x American KBS 53/32#
12x Burpees
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

PHOTOS

Keep the hips high on the Reverse Crab Walk.

Keep the hips high on the Reverse Crab Walk.

And the hips down on the Strict Bear Crawl.

And the hips down on the Strict Bear Crawl.

Carry Medley. OH Plate Carry.

Carry Medley. OH Plate Carry.

Accumulate 3:00 in the L-Sit. Each drop to a 15m Strict Bear Crawl and a 15m Reverse Crab Walk.

Accumulate 3:00 in the L-Sit. Each drop to a 15m Strict Bear Crawl and a 15m Reverse Crab Walk.

The 9:15am crew doing work.

The 9:15am crew doing work.