9.26.16 Training Sessions (3)

 

GENERAL FITNESS
MOVEMENT PREP:
10x Balancing Leg Swings
10x Hip Hinges
10x Iron Cross Kicks + 10x Scorpion Kicks
2×5 Tables + 20s Table Rocks
2×5 Band Snatches
2×10 Dislocates
2×5 Push-ups with a PLUS (Strict Push-up + Scap Push-up)
Then:
Hip Series
3 each side:
Spider + Spinal Twist + Cossack Squat
5x Goblet Squat, climbing each set +
Tuck Jump
3 sets
Then:
MOBILITY:
T-Spine
Then:
WORKOUT
Alternating with a partner (this is still sort of a warm-up)
4x(30/30) Box Jumps @ 17.5-20″
Right into…
4x (30/30) Explosive Step-up Hops (same box)
Then:
EMOM x 10
7x DB Thrusters, AHAP. Must Hang Squat Clean the first rep.
Then:
DB Floor Press, AHAP + Burpee
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10
Then:
3×1:00 Box Arch Holds, time permitting
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
10x Balancing Leg Swings
10x Hip Hinges
10x Iron Cross Kicks + 10x Scorpion Kicks
2×5 Tables + 20s Table Rocks
2×5 Band Snatches
2×10 Dislocates
2×5 Push-ups with a PLUS (Strict Push-up + Scap Push-up)
Then:
Hip Series
3 each side:
Spider + Spinal Twist + Cossack Squat
5x Goblet Squat, climbing each set +
Tuck Jump
3 sets
Then:
MOBILITY:
T-Spine
Then:
WORKOUT
In your two chosen lifts…
80%x2x5
80%xAMRAP
OR
6×5 Back Squats
Then:
6×5 Bench Press
Then:
Cool Down with Supinated-Grip Bent-Over Rows

 

 

 

COMPETITIVE FITNESS
T-Spine Mobility
Then:
2×5 Band tears
2×10 Dislocates
10 Tables +20sec Rocks
15m lunge + Spider + Cossacks
15m Reverse Crab Walk
3×5 KBS + Goblet Squats, climbing
2×20 sec Nose-n-Toes HS Hold
3×3 Strict Pull Up + 10 Bar Taps
Then:
WORKOUT:
E2MOM X 10
200m run + 30-50 Double-Unders
Then:
Oly/Strength:
Snatch Complex @ 45/35
Then:
Work up to a heavy TnG Triple Full Snatch
Then, reduce load 10-15%
5x Snatch Clusters  (1 every 15 seconds)- if fail then that set is done. Rest 2 minutes between each set
2 sets
Then:
Met Con:  
5 rounds:
Elite: 
3 BMUs
15m HS Walk
15m Front Rack KB lunges- athlete chooses weight
OR
Pro: 
5 C2B Pull-ups
6 Wall Walks
15m Kb front racked lunges- athlete chooses weight
OR
Amateur: 
5 Pull Ups
6 Wall Walks
15m KB front racked Lunges- athlete chooses weight
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Cooling down with some static positioning work.

Cooling down with some static positioning work.