9.15.16 Training Sessions (2)

 

GENERAL FITNESS
MOVEMENT PREP:
10x Box Breathes (4 sec inhalation through nose + 4 sec hold + 4 sec exhalation through mouth + 4 sec hold)
800m Nose-only Jog
Then:
2×5 Band Snatches
2×10 Dislocates
2×5 Tables + 20s Rocks
15m Lunge/Spider Stretch + 15m Reverse Crab Walk 
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
Then:
MOBILITY:
T-Spine
Pigeon Stretch, 2x30s each side (see below)
Then:
I.W.T.
Phase I
12x Double KB Snatch, AHAP +
4x (20s HARD + 10s Easy) on any machine +
2:00 Rest
3 sets
Rest fully
Then:
Phase II
12x KB Front Squats, AHAP +
4x (20s Hard + 10s Easy) any machine +
2:00 Rest
3 sets
Rest fully
Then:
Phase III
DB Floor Press (a load that is very difficult for 10 reps) + Burpee
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10
Then:
Cool Down

 

 

STENGTH
MOVEMENT PREP:
10x Box Breathes (4 sec inhalation through nose + 4 sec hold + 4 sec exhalation through mouth + 4 sec hold)
800m Nose-only Jog
Then:
2×5 Band Snatches
2×10 Dislocates
2×5 Tables + 20s Rocks
15m Lunge/Spider Stretch + 15m Reverse Crab Walk 
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
Then:
MOBILITY:
T-Spine
Pigeon Stretch, 2x30s each
Then:
WORKOUT:
2×10 SL BB Deadlifts
Then:
Work up to 2×5 Deadlift, AHAP.
Then:
3×8 KB Front Rack Cyclist Squats at 4020 tempo
After each set, do 30 sec rope hang (draped over bar)
Then:
3×5 Nordic Curls to “cool down”

 

 

COACH’S COMMENTS
N/A

 

PHOTOS

The Double KB Snatch requires POWER!. There's to way to do it slowly. As the bells travel overhead catch with confidence and stability.

The Double KB Snatch requires POWER!. There’s no way to do it slowly. As the bells travel overhead catch with confidence and stability.

Floor Press/Burpee Combo = non-complimentary.

Floor Press/Burpee Combo = non-complimentary.

What's your excuse?

What’s your excuse?