10.12.16 Training Sessions (3), Video

 

GENERAL FITNESS
MOVEMENT PREP:
T-Spine
Then:
10x Iron Cross Kicks + 10x Scorpion Kicks
10/10 Glute Bridges
2×5 Tables + 20s Rocks
2×5 Band Tears
2×10 Dislocates
3x Hip Mobility Series, each 
2×5 OHS with arms over head (push back hand into front hand)
3×10 KBS, climbing
20x Hand-to-Shoulder Taps
2×5 Burpees
Then:
WORKOUT:
20x Alternating Bulgarian Bag Halos @ 27/17# +
30x Mountain Climbers (for the stretch)
Rest as needed, 3 sets
Then:
15m Walking KBS @ 40/30 + 15m Sprint back
15m Walking KBS @ 50/40 + 15m Sprint back
15m Walking KBS @ 60/45 + 15m Sprint back to tag partner
Rest while partner goes, 3 sets each
Then:
10 minute DB Z-Press Challenge (Males @ 2×25, Females @ 2×15)
6-8 reps every 30s for 10 minutes
Then:
Cool Down with KB Bottoms-up Squats

 

 

 

STRENGTH
MOVEMENT PREP:
T-Spine
Then:
10x Iron Cross Kicks + 10x Scorpion Kicks
10/10 Glute Bridges
2×5 Tables + 20s Rocks
2×5 Band Tears
2×10 Dislocates
3x Hip Mobility Series, each 
2×5 OHS with arms over head (push back hand into front hand)
3×10 KBS, climbing
20x Hand-to-Shoulder Taps
2×5 Burpees
Then:
WORKOUT:
BB Complex:
Deadlift+
Bent over row+
Front squat+
Strict/push press+
Back squat+
BTN Push press
3 sets of 3 reps each, climbing.
Then:
4×6 Front Squats, climbing (Front squats may be changed for 4×3 OHS)
Then:
3-4 sets of 8 BB Bent-Over Row
Then:
Hammer Curls in time remaining (compound set with rows if need be)

 

 

 

COMPETITIVE FITNESS
Skill: 15 min EMOM
A. 2 rope climbs- 1 legless if possible
B. 5-8 strict HSPUs
C. 50 Double Unders
Then:
Oly/Strength:
2 light sets: 2 Muscle Cleans + 2 Front Squats + 2 Push Press + 1 Split Jerk
Then:
Work up to a heavy-ish Clean and Jerk
Then:
3-Rep Cluster Squat Cleans. 1-1-1
On the final rep do a full Clean and Jerk
3 sets
Then:
Met Con:
21-15-9
Power Snatches 95/65#
C2B Pull Ups
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

VIDEO