9.21.16 Training Sessions (3)

 

GENERAL FITNESS
MOVEMENT PREP:
T-Spine
30x German Arm Swings
10/10 Arm Circles
2×5 Tables + 20s Rocks
10x Iron Cross + 10x Scorpion Kicks
2×5 Band Snatches 
2×10 Dislocates
15m Lunge + Spider Stretch
A few Wall Squats to full depth
2×8 KB Good Mornings
3×5 Goblet Squats, climbing
2×5 Jump Squats
2×5 Push-ups
Then:
WORKOUT:
Learn/Teach KB Complex:
10x Halos, each
10x ATW, each
10x (5 each) Figure 8’s
10x Goblet Squats
10x KB Snatch, each
10x (5 each) KB Windmills
2x (1 each side) TGU
1 set light, another heavier
Then:
Males use 40-50#, Females 30-40#
20x KBS + 20x Toe Taps
20x (10 each) H2H Swings + 20x Toe Taps
20x (alternate every 5 reps) Long Cycle KB Clean and Press + 20x Toe Taps
20x Figure 8’s + 20x Toe Taps
20 minute AMRAP
Then:
3xM.E. Strict Push-ups (feet or knees, but the hips MUST stay off the floor) + Side Planks – 30 sec each
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
T-Spine
30x German Arm Swings
10/10 Arm Circles
2×5 Tables + 20s Rocks
10x Iron Cross + 10x Scorpion Kicks
2×5 Band Snatches 
2×10 Dislocates
15m Lunge + Spider Stretch
A few Wall Squats to full depth
2×8 KB Good Mornings
3×5 Goblet Squats, climbing
2×5 Jump Squats
2×5 Push-ups
Then:
WORKOUT:
Warm up with complex:
BB Row
Front Squat
Strict Press
Back Squat
BTN Push Press
Then:
Set 1: 6 reps
Set 2: 4 reps
Set 3: 4, heavier
Then:
4×8 Front Squats, climbing
Then:
3×8 BB Row
After each set, do 8x RDLs with the same weight
Then:
Cool down with Biceps and Ab work

 

 

COMPETITIVE FITNESS
T-Spine
2×5 Band Tears
2×10 Dislocates
10x Iron Cross + 10x Scorpion
15m Lunge + Spider + Cossacks
15m Reverse Crab Walk
3×10 KBS, climbing
2×20 sec Nose n Toes HS hold or Wall runs
Then:
WORKOUT:
15 minutes of Strict Gymnastics:

8 -> 1
Strict Pull Ups
Strict Ring Dips
Pistols/foot
Then:
Oly/Skill:
2 light sets:
2 Muscle Cleans+ 2 Front Squats + Power Jerk + Split Jerk
Then:
Every two minutes for twenty minutes:
1-10: 2x Hang Squat Cleans + 1 Jerk, climbing
10-20: 1x Clean and Jerk, climbing
Then:
Met Con:
20-15-10-5
Box Jumps
Handstand Push Ups

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

The H2H Swings are an "easy" way to do some unilateral work.

The H2H Swings are an “easy” way to do some unilateral work.