9.12.16 Training Sessions (3)


GENERAL FITNESS
MOVEMENT PREP:
T-Spine
Then:
30x German Arm Swings
10/10 Big Arm Circles
2×5 Band Snatches
2×10 Dislocates
2×5 Tables + 20s Rocks
10/10 Single-Leg Glute Bridges
15m Lunge + Spider Stretch
2x15m Bear Crawl 
20x Hand to Shoulder Taps
2×5 Push-ups
2×5 Tuck Jumps
Then:
WORKOUT:
15m Burpee/Broad Jump +
15m Bear Crawl
Once every 2:00 minutes x 5
Rest fully
Then:
10x KB Push Press + 
20x Explosive Step-up Hops @ 20-17.5″
Once every 2:00 minutes x 5
Then:
15m KB Rack Lunge, AHAP +
12x Split Jumps +
20x HR Push-ups
5 rounds
Then:
Cool Down

 

STRENGTH
MOVEMENT PREP:
T-Spine
Then:
30x German Arm Swings
10/10 Big Arm Circles
2×5 Band Snatches
2×10 Dislocates
2×5 Tables + 20s Rocks
10/10 Single-Leg Glute Bridges
15m Lunge + Spider Stretch
2x15m Bear Crawl 
20x Hand to Shoulder Taps
2×5 Push-ups
2×5 Tuck Jumps
Then:
WORKOUT:
In your two lifts:
60%x3
70%x3
75%x3
82.5%x2x3
82.5%xAMRAP
Then:
3×12 One-Arm DB Row, off bench
Then:
Cool Down

 

 

COMPETITIVE FITNESS
T-Spine
2×5 Band Tears
2×10 Dislocates
10 Tables +10 Hip Hinges
15m Lunge + Spider + Cossacks
15m Reverse Crab Walk
3×5 KBS + Goblet Squats, climbing
3×3 Strict Pull Up + 10 Bar Taps
Then :
WORKOUT:
Skill:
Pull-up Conditioning – 10 minutes
Elite: 4×12 UB C2B
Pro: 4×12 UB Pull Ups
Amateur: 25 in the LEAST amount of sets
Then:
Oly/Strength:
Snatch Complex @ 45/35
Then:
10-8-6-4-2 UB Hang Power Snatches, ideally climbing in weight each time
Then:
3 Sets: 3 Squat Snatches- not TnG 
Then:
Met Con:
Elite:
50 UB Dubs
21-15-9 HSPU
OR
Pro:
40 Dubs
21-15-9 HSPU
OR
Amateur:
20 Dubs
21-15-9 HSPU variation
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

 

PHOTOS
N/A