10.3.16 Training Sessions (3), Video

 

 

GENERAL FITNESS
MOVEMENT PREP:
Jog 400m, nose-only
Then:
10x Balancing Leg Swings
10/10x Glute Bridge Marches
10x Iron Cross Kicks + 10x Scorpion Kicks
2×5 Tables + 20s Rocks
2×10 Dislocates
15m Lunge + Hip Hinge Stretch
15m Inchworm Hollows, 3 sec hold
3×10 H2H KBS, climbing
2×5 Burpees
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
21x DB Snatch, right arm +
21x Burpees +
21x DB Snatch, left arm +
21x Ball Slam
3 rounds, casual pace
Right into…
1-Mile Medley
400m each:
Medicine Ball Run +
DB Suitcase Carry, switch hands as needed (use same DB you used for Snatches) +
Sandbag Carry, anyhow
Run, no implement
For time
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
Jog 400m, nose-only
Then:
10x Balancing Leg Swings
10/10x Glute Bridge Marches
10x Iron Cross Kicks + 10x Scorpion Kicks
2×5 Tables + 20s Rocks
2×10 Dislocates
15m Lunge + Hip Hinge Stretch
15m Inchworm Hollows, 3 sec hold
3×10 H2H KBS, climbing
2×5 Burpees
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
In your two chosen lifts…
84%x4x4
3rd set x AMRAP
OR
5×5 Back Squat
Then:
5×5 Strict Press
Then, at the conclusion of both workouts
4xM.E. Strict Chin-ups with 3 sec pause in dead hang position (if you use a band keep it thin and challenging) 
Then:
Cool Down

 

 

COMPETITIVE FITNESS
T-Spine
2×5 Band Snatches
2×10 Dislocates
10 Tables +20sec Rocks
15m lunge + Spider + Cossacks
15m Reverse Crab
3×5 KBS + Goblet Squats, climbing
2×20 Hollow Holds
Then:
WORKOUT:
Skill Work:
Elite: 5 sets: 5 Strict C2Bs + 5 Strict Ring Dips
Pro: 5 sets: 5 Strict Pull Ups + 5 Ring Dips- band assistance
Amateur: 5 sets: 5 Strict Pull Ups/ Deficits + 5Dips between boxes
Then:
Strength/Oly:
Snatch Complex @ 45/35
Then:
4×3 Snatch-Balance, climbing- from Rack
Then:
Met Con:
3×6 min of work, 2 minutes between each round. 
First round: 3 Hills then Max Effort Snatches 95/65#
Second round: 2 Hills then Max Effort Snatches 95/65#
Third round: 1 Hill then Max Effort Snatches 95/65#
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

The next level is waiting for you.

The next level is waiting for you.

 

 

VIDEO

9.30.16 Team Relays from Go Primal Fitness on Vimeo.