9.20.16 Training Sessions (2)

 

GENERAL FITNESS
MOVEMENT PREP:
10x Balancing Leg Swings
10x Hip Hinges
10/10 Single-Leg Glute Bridges
2×5 Tables + 20s Rocks
2×5 Band Snatches
2×10 Dislocates
15m Lunge / Hip Hinge Combo
3×10 H2H KBS, climbing
2×5 Burpees
2×5 Tuck Jumps
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
Against a 40 minute clock…
In teams of two, alternate full rounds to complete as many rounds/reps possible in 20 minutes of:
9x Burpee/Box Jumps +
9x Calories 
Then, at the 20 minute mark immediately switch to  alternating full rounds of as many rounds/reps of:
12x (6 each) Alternating Reverse Goblet Lunges @ 45/30
12x (6 each) KB Snatch, same KB
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
10x Balancing Leg Swings
10x Hip Hinges
10/10 Single-Leg Glute Bridges
2×5 Tables + 20s Rocks
2×5 Band Snatches
2×10 Dislocates
15m Lunge / Hip Hinge Combo
3×10 H2H KBS, climbing
2×5 Burpees
2×5 Tuck Jumps
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
3×2 Bench Press
Then:
3×8 Bench Press with a 1 sec pause hovering over chest
Chase each set with 8x DB Row, off bench
Then:
10 minute Z-Press Challenge
6 reps every 30s for 10 minutes
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Reverse Goblet Lunge.

Reverse Goblet Lunge.

Ensure the back knee touches the floor each rep.

Ensure the back knee touches the floor each rep.

Right into KB Snatch.

Right into KB Snatch.

A lot of people struggle with the KB Snatch. It's slightly counter intuitive in that you have to have a loose grip, allow the bell to travel around the hand quickly, and don't rotate the hand at all if you want to save your forearm from being beaten and battered.

A lot of people struggle with the KB Snatch. It’s slightly counter intuitive in that you have to have a loose grip, allow the bell to travel around the hand quickly, and don’t rotate the hand at all if you want to save your forearm from being beaten and battered. Robyn looking like a pro. 

And it hurts...

The faster you go the more it hurts…

...but some relish in the temporary pain.

…but some relish in the temporary pain.