9.28.16 Training Sessions (3)

 

GENERAL FITNESS
MOVEMENT PREP:
T-Spine Mobility
30x German Arm Swings
10/10 Big Arm Circles, fast
2×5 Band Snatches
2×10 Dislocates
Hip Series, 3 reps each side:
Spider + Spinal Twist + Cossack Squat
Then:
3×10 H2H KBS, climbing
2×20 Shoulder Taps
3×5 KB One-Arm Bottoms-up Press, climbing
3×3 Strict, Dead hang Pull-ups
Then:
WORKOUT:
Strict Bear Crawl “Warm-up”
3 sets
Then:
Mini-KB Complex:
5x KB Snatches +
3x KB Windmills +
1x TGU
Switch arms
This is one set
Do 3 sets, climbing
Then:
15m KB Front Rack Lunge, AHAP +
1-7 Strict, Dead-Hang Pull-up Ladder, mix and match grips
Round 1 looks like 15m Lunge + 1x Strict Pull-up
Round 2 looks like 15m Lunge + 2x Strict Pull-ups, etc.
Continue to 15m Lunge + 7x Strict Pull-ups
Then:
5:00 One-Arm KB Farmer’s Carry (Males 60-80, Females 40-60)
Do 5x Goblet Squats every 15m before you switch arms
Focus on intense bracing and minimal hip rotation/torso compensation
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
T-Spine Mobility
30x German Arm Swings
10/10 Big Arm Circles, fast
2×5 Band Snatches
2×10 Dislocates
Hip Series, 3 reps each side:
Spider + Spinal Twist + Cossack Squat
Then:
3×10 H2H KBS, climbing
2×20 Shoulder Taps
3×5 KB One-Arm Bottoms-up Press, climbing
3×3 Strict, Dead hang Pull-ups
Then:
WORKOUT:
Work up to a 3RM Front Squat @ 4010 tempo – 10 minutes
Then:
5-Rep Front Squat Cluster (1-1-1-1-1)
Rack the barbell between each REP and rest 20s for 5 reps
Rest fully after 5 reps
2 sets
Then:
4xM.E. Hanging Rows from Axles
Then:
3x(10-12) DB Powell Raises, off bench
Then:
Cool Down

 

 

COMPETITIVE FITNESS
T-Spine Mobility
Then:
2×5 Band tears
2×10 Dislocates
10x Iron Cross + 10x Scorpion
15m lunge + Spider + Cossack Squats
15m Inch Worm Hollows
3×10 KBS, climbing
3x (3x Strict T2B + 10x Bar Taps)
2×20 sec L holds from Bar
Then:
WORKOUT:
Skill:
8 minte time cap
Elite: 75 t2b for time
Pro: 50
Amateur: 25
Then:
Oly/Strength:
2 light sets: 3 bar bangs + 2 muscle cleans + 2 front squats
Then: 
Work up to a heavy triple TnG Clean
Then take off 10-15%
2×5 Clean clusters- 1 every 15 seconds rest 2 min between.  If fail then done with that set.
Then:
Met Con: 
Keep it fast 115/85#…
3 rounds:
21 Front Squats
15 Push Press/Jerks
9 Burpee Bar Hops
Then:
Cool Down

 

 

COACH COMMENTS
N/A

 

 

PHOTOS

Back knee to the floor, trunk upright.

Back knee to the floor, trunk upright.

Four seconds down, explode up.

Four seconds down, explode up.

The 2" diameter axle changes everything.

The 2″ diameter axle changes everything.

One of my favorite mobility/strength exercises. The KB Windmill.

One of my favorite mobility/strength exercises. The KB Windmill.