9.19.16 Training Sessions (3)

 

GENERAL FITNESS
MOVEMENT PREP:
300m Jog, nose-only breathing 
Then:
30x German Arm Swings
10/10 Arm Circles
2×5 Band Snatches
2×10 Dislocates
2×5 Tables + 20s Rocks
15m Lunge + Spider Stretch, hold for 3 sec in bottom
3×10 H2H KBS, climbing
20x Hand-to-Shoulder Taps
3×3 Strict, Dead-Hang Pull-ups
Then:
MOBILITY:
T-Spine
Hips
Then:
WORKOUT:
4×4 One-Arm, One-Leg KB Press (same leg, same arm under load), climbing
Then:
21-18-15-12-9-6-3
KB Thrusters @ 2×40/25 + 
30s KB Rack Hold (same load)
200m Sprint (100m out, 100m back)
30 min time cap
Then:
Grip Roll-ups + Dead Hang from Pull-up bar
30 reps/30s, 25 reps/30s, 20 reps/30s, 15 reps/30s
Then:
4x (30/30) Jack Knives

 

 

STRENGTH
MOVEMENT PREP:
300m Jog, nose-only breathing 
Then:
30x German Arm Swings
10/10 Arm Circles
2×5 Band Snatches
2×10 Dislocates
2×5 Tables + 20s Rocks
15m Lunge + Spider Stretch, hold for 3 sec in bottom
3×10 H2H KBS, climbing
20x Hand-to-Shoulder Taps
3×3 Strict, Dead-Hang Pull-ups
Then:
MOBILITY:
T-Spine
Hips
Then:
WORKOUT:
In you two chosen lifts:
92.5%x2x1, third set AMRAP
Then:
2-3 sets of 10 Deadbugs
OR
6-1 Back Squat
6-1 Strict Press
Then:
2-3 sets of 10 Deadbugs

 

 

 

COMPETITIVE FITNESS
T-Spine Mobility
Then:
2×5 Band tears
2×10 Dislocates
10 Tables +10 Hip Hinges
15m lunge + Spider + Cossacks
15m Rvs Crab
3×5 KBS + Goblet Squats
3×3 Strict T2B + 10 bar taps
WORKOUT:
Skill:
T2B
4x Max Effort Sets – 60 sec rest in between
Then:
Oly/Skill:
Snatch Complex @ 45/35
Then:
Every two minutes for twenty minutes
1-10: 2x Hang Squat Snatches, climbing
10-20: 1x Full Snatch Climbing- work to a heavy single- from the floor
Then:
Met Con:
3 Rounds for time:  15 min Time Cap
21 Deadlifts
15 Hang Power Snatches
9 OHS
90-60-30 Dubs
Rx: 95/65#

 

 

COACH’S COMMENTS
N/A

 

PHOTOS

Some stabilization work to start the session.

Some stabilization work to start the session.

From last Friday. The 3:00 min FLR in the rings. It was interesting to watch everyone default into internal rotation as fatigue accumulated.

From last Friday. The 3:00 min FLR in the rings. It was interesting to watch everyone default into internal rotation as fatigue accumulated.

Feet together, butt tight. The Rack Hold is not a passive exercise and one must take measures to ensure the kettlbells aren't just hanging off the chest.

Feet together, butt tight. The Rack Hold is not a passive exercise and one must take measures to ensure the kettlbells aren’t just hanging off the chest.

BB Finger Roll-ups.

BB Finger Roll-ups.

Dyer pulling his chest to the rings during this morning Plank Rows.

Dyer pulling his chest to the rings during this morning Plank Rows.

The Goblet Reverse Lunge...might show up tomorrow in full force again.

The Goblet Reverse Lunge…might show up tomorrow in full force again.