10.17.16 Training Sessions (3)

 

GENERAL FITNESS
MOVEMENT PREP:
300m Jog
Then:
10x Iron Cross + 10x Scorpion Kicks
10/10x Glute Bridges
2×5 Tables + 20s Rocks
2×5 Band Tears/Snatches
2×10 Dislocates
15m Lunge + Hip Hinge Stretch, slow
15m Inchworm Hollows, 3 sec hold
3×10 H2H KBS, climbing
2×5 OHS with hands overhead (push back hand into front hand)
2×5 Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
400m Run +
4 rounds of 20x Squats + 10x Push-ups + 5x Strict Pull-ups
400m Run +
3 rounds of 20x Squats + 10x Push-ups + 5x Strict Pull-ups +
400m Run +
2 rounds of 20x Squats + 10x Push-ups + 5x Strict Pullups +
400m Run +
1 round of 20x Squats + 10x Push-ups + 5x Strict Pull-ups
30 minute time cap
Then:
“Cool Down” with Hex DB Claw Pinch
5:00 cumulative 
Males use 2×20-25, Females use 2×15
Each drop do 20x KBS @ 60/45
Then:
Cool Down

 

 

 

STRENGTH
MOVEMENT PREP:
300m Jog
Then:
10x Iron Cross + 10x Scorpion Kicks
10/10x Glute Bridges
2×5 Tables + 20s Rocks
2×5 Band Tears/Snatches
2×10 Dislocates
15m Lunge + Hip Hinge Stretch, slow
15m Inchworm Hollows, 3 sec hold
3×10 H2H KBS, climbing
2×5 OHS with hands overhead (push back hand into front hand)
2×5 Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
In your two chosen lifts:
Test for a new 1RM 
Then:
Accessory work, time permitting

 

 

 

COMPETITIVE FITNESS
Skill:
HSPU work- 10 min cap
Elite: 21-15-9-6-3 strict UB sets
RX: 21-15-9-6-3 kipping UB sets
Amateur: 6×3 work off box or on wall
Then:
Oly/Skill:
Snatch complex @ 45/15
Then:
5 sets climbing:
Tall snatch +Hang above the knee Snatch + Floor – all full “squats” 
Thne:
Met Con: 
For time…
75-50-25 Dubs
30-20-10 Pistols
Amateur:
50-30-10 Dubs
30-20-10 Pistols (with assistance- if needed)
Then:
Cool Down

 

 

 

COACH COMMENTS
N/A

 

 

PHOTOS

DB Claw pinch.

DB Claw pinch.

A closer look.

A closer look.