10.5.16 Training Sessions (3), Video

 

GENERAL FITNESS
MOVEMENT PREP:
5 minutes alternating with a partner – Row, Ski, AA Bike
Then:
10x Iron CrossKicks + 10x Scorpion Kicks
Hip Series, 3 each side
20x Shoulder Taps
3×5 KBS/Goblet Squat, climbing
2×5 Burpees
2×5 Tuck Jumps
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
Still sort of warming-up…
Alternate with a partner:
4x (30/30) Box Jumps +
4x (30/30) Step-up Hops 
Then:
Suggested loads – Males @ 2×70-80, Females @ 2×40-60
12x Heavy KB Deads + 5m Carry 
9x Heavy KB Deads + 5x Carry +
6x Heavy Deads + 5m Carry
This is one set, do 3
Rest while partner rests
Then:
In teams of two, 20 minute time cap
Partition all work as you see fit
1500m Row/Ski +
400m OH Plate Carry @ 45/25 , switch as you see fit
200x KBS @ 60/45
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
5 minutes alternating with a partner – Row, Ski, AA Bike
Then:
10x Iron CrossKicks + 10x Scorpion Kicks
Hip Series, 3 each side
20x Shoulder Taps
3×5 KBS/Goblet Squat, climbing
2×5 Burpees
2×5 Tuck Jumps
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
4×5 Klokov Press (i.e. Standing, BTN Strict Press), climbing
Then:
Work up to a 5RM Close-Grip Bench Press @ 40X0 – 8 minutes
Then, with that load…
3xM.E. Standard Grip Reps
Rest plenty between sets
Then:
4x (20/10) Slideboard Mountain Climbers
Rest 2:00 or while partner goes
4x (20/10) Slideboard Hamstring Curls
Rest 2:00 or while partner goes
4x (20/10) Dead hang from Pull-up Bar
Then:
Cool Down

 

 

COMPETITIVE FITNESS
T-Spine Mobility
Then:
2×5 Band tears
2×10 Dislocates
10x Iron Cross + 10x Scorpion
15m Lunge + Pistol Combo
15m Inchworm Hollows, 3 sec hold
2×10 KBS, climbing
2×20 sec HS Hold or Wall Runs
2×8 Ring Taps
Then:
WORKOUT:
Skill:
Handstand Walking – 10 minutes
Elite: E2OM – 15m HS Walk
Pro: Practice 8-10 HS Kick-ups then 10m partner-assisted HS walks 
Amateur: Practice shoulder taps against Wall maybe some kick ups away from the wall
Then:
Strength/Oly:
Find a Heavy 3 Front Squat- from Rack
Then:
5 sets of 2 Push Press + 1 Split Jerk- climbing, also from rack
Then:
Met Con: 15 min Cap
Buy In: Elite 100 Dubs,  Pro 50 Dubs,  Amateur 30 Dubs
Then:
15-10-5
Elite: Ring Muscle Ups  + Squat Cleans 115/85#
Pro: Ring Dips + Squat Cleans 115/85#
Amateur: HRPU + Squat Cleans 95/65#
Cash Out: 100/50/30 Dubs
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

VIDEO