9.16.16 Training Sessions (3)

 

GENERAL FITNESS
MOVEMENT PREP:
300m Jog, Nose-Breathing only
Then:
10x Balancing Leg Swings
10x Hip Hinges, on floor
2×5 Tables + 20s Rocks
10x Ironcross + 10x Scorpion Kicks
2×5 Band Tears
2×10 Dislocates
15m Lunge + 15m Reverse Lunge 
15m Lunge + 15m Tin Man Walk 
3×10 H2H KBS, climbing
2×5 Burpees
2×5 Tuck Jumps
Then:
MOBILITY
T-Spine
Then:
WORKOUT
Every 10 minutes for 40 minutes:
500m Row/400m Ski/(30/20) Calories +
600m Run +
M.E. Reverse Goblet Lunges, AHAP (back knee must touch the floor)
Then:
500m Row/400m Ski/(30/20) Calories +
600m Run +
M.E. Alternating DB Snatches, AHAP
Then:
500m Row/400m Ski/(30/20) Calories +
600m Run +
M.E. Burpee/Box Jumps @ 20/17.5″
Then:
500m Row/400m Ski/(30/20) Calories +
600m Run +
M.E. Calories on same machine 
Then:
Fall Down

 

 

STRENGTH
MOVEMENT PREP:
300m Jog, Nose-Breathing only
Then:
10x Balancing Leg Swings
10x Hip Hinges, on floor
2×5 Tables + 20s Rocks
10x Ironcross + 10x Scorpion Kicks
2×5 Band Tears
2×10 Dislocates
15m Lunge + 15m Reverse Lunge 
15m Lunge + 15m Tin Man Walk 
3×10 H2H KBS, climbing
2×5 Burpees
2×5 Tuck Jumps
Then:
MOBILITY
T-Spine
Reptile Stretch, 2x30s rocking each
Then:
WORKOUT
3×10 DB Cuban Press, light and perfect
Then:
5×3 Bench Press @ 32X0 tempo (2 sec pause)
Then:
3×8 False-Grip Ring Rows
3×20 Wall Runs (inverted) or Hand-to-Shoulder Taps (prone)
Then:
Finish with:
3:00 Cumulative FLR in rings. Every time you fail (max 6 times), you must do:
20x BB Grip Roll-ups @ 45/35
Then:
Cool Down

 

 

 

COMPETITIVE FITNESS
T-Spine Mobility
2×5 Band Tears
2×10 Dislocates
10x Table Rocks
15m Lunge + Pistol Combo
15m Inchworm- > Hollow
3×5 Goblet Squats, climbing
3x {(1 Strict Pull Up + 1 Strict T2B)x3}
Then:
WORKOUT:
Met Con:
50 min Time Cap
8 RFT:
9x Thrusters 135/95
9x T2B
7x Power Cleans- same bar
7x Burpees
3x Squat Snatches- same bar
3x RMU or 3 BMU or 3 Ring Dips
Run 1 hill or 200m Sprint
Then:
Fall Down

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

There are critics abound; people who want to criticize the way I do things. Just remember, lions don't lose sleep over the opinions of sheep. My program works. And I have 250 people to prove it. #getsome.

There are critics abound; people who want to criticize the way I do things who claim my program is “this” or “that.” Just remember, lions don’t lose sleep over the opinions of sheep. My program works. And I have 250 people to prove it.