10.23.16 Training Sessions (3)

 

GENERAL FITNESS
MOVEMENT PREP:
Jog 400m
Then:
10x Balancing Leg Swings, 4 ways
10x Iron Cross Kicks + 10x Scorpion Kicks
10/10 Glute Bridges
10x Half-Bridges
2×5 Band Tears/Snatches
2×10 Dislocates
15m Lunge + Hip Hinge stretch 
15m Tin Man Walk
3×5 Goblet Squat, climbing
2×5 Burpees
2×5 Tuck Jumps
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
Alternating with  a partner…
4x (30/30) Box Jumps 
Right into…
4x (30/30) Step-up Hops
Then:
3×5 One-Legged KB Deadlift, climbing
Then:
7x KB Headcutter @ 40 +
5x KB Headcutter @ 50 +
3x KB Headcutter @ 70 +
30s ALL-OUT interval (any machine) +
60s Rest
5 rounds
Then:
55x Burpees + 
400m Medicine Ball Run @ 20/14
for time
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
Jog 400m
Then:
10x Balancing Leg Swings, 4 ways
10x Iron Cross Kicks + 10x Scorpion Kicks
10/10 Glute Bridges
10x Half-Bridges
2×5 Band Tears/Snatches
2×10 Dislocates
15m Lunge + Hip Hinge stretch 
15m Tin Man Walk
3×5 Goblet Squat, climbing
2×5 Burpees
2×5 Tuck Jumps
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
In two lifts work up to a one-rep max for the up coming cycle. 
Then:
Cool Down

 

 

COMPETITIVE FITNESS
Skill: 
Every 90s for 9 mins
Elite: 15x T2B
Pro: 10x T2B
Amateur: 6x T2B, work on kipping
Then:
Oly/Strength:
Snatch Complex @ 45/35
Then:
3×60%
3×70%
3×3@75%
Then:
Met-Con:
3 rounds for time
50 Dubs +
30x Wall Ball +
15x KBS @ 70/53
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

A little stabilization work never hurt anyone. Learn to hinge. It'll save your back every time.

A little stabilization work never hurt anyone. Learn to hinge. It’ll save your back every time.

Janice climbing out of the hole with 215, a new PR.

Janice climbing out of the hole with 215, a new PR.