10.19.16 Training Sessions (3)

 

GENERAL FITNESS
MOVEMENT PREP:
10x Iron Cross Kicks + 10x Scorpion Kicks
10/10x Glute Bridges
10x Half-Bridges
5x Tables + 20s Rocks
3x Hip Mobility Series, each side
2x15m Bear Crawl + 15m Tin Man Walk
2×8 KB Good Mornings, climbing
3×10 H2H KBS
2×5 Tuck Jumps
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
Windmill Medley, 5 reps each side, AHAP:
KB
D-Ball
Dumbbell 
KB, Bottoms-up
Rest as needed
Then:
90m One-Arm DB OH Lunge (switch arms every 15m) @ 2×30/20 +
60m UB KB Farmer’s Carry, AHAP +
30m Burpee/Broad Jump 
Rest 2:00, repeat FOR QUALITY
Then:
Static Hold Circuit:
Hold each until technical failure. 
FLR in rings or Dip Support in rings 
KB Rack Hold @ 1/2 BW
Wall Sit holding DBs, males @ 2×40, females @ 2×30
2 sets
Then:
Cool Down

 

 

 

STRENGTH
MOVEMENT PREP:

10x Iron Cross Kicks + 10x Scorpion Kicks
10/10x Glute Bridges
10x Half-Bridges
5x Tables + 20s Rocks
3x Hip Mobility Series, each side
2x15m Bear Crawl + 15m Tin Man Walk
2×8 KB Good Mornings, climbing
3×10 H2H KBS
2×5 Tuck Jumps
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
Work up to 15RM Strict Press
Then:
2×10 with that weight
Then:
M.E. Strict L pull-ups
M.E. Weighted dips
Then:
“Run The Rack” Arm curls (Rotate from hammer to supinated)
“Run the Rack “DB Lateral Raises
Then:
Cool Down

 

 

 

COMPETITIVE FITNESS
15 minute EMOM
1st – 160′ Prowler Push @ 2×45/25
2nd – 45s KB Rack Hold @ 2×53/32
3rd – 45s M.E. Burpees
Then:
OLY:
2 light sets of 2x Bar Bangs + 2x Muscle Cleans + 2x Front Squats + 2x Hang Squat Cleans
Then:
5 sets climbing of 3-Position Clean (HH, above knee, floor)
Then:
Met-Con: 
10 minute AMRAP
3x BMU + 10x Front Squats @ 155/115
Then:
Cool Down


 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Competition brings out the best in us. It also exposes our weaknesses. In either case we get better. Do something with your fitness. Search for clues and make it part of the process. And if you have the opportunity to do it with people you admire and respect that's even better.

Competition brings out the best in us. It also exposes our weaknesses. In either case we get better. Do something with your fitness. Search for clues and make it part of the process. And if you have the opportunity to do it with people you admire and respect that’s even better.