10.26.16 Training Sessions (3)

 

GENERAL FITNESS
MOVEMENR PREP:
30x German Arm Swings
10/10 Arm Circles
5x Tables + 5x Table Rocks
2×5 Band Tears
2×10 Dislocates
15m Lunge + 15m Reverse Crab Walk (Hip high!!!)
20x Hand-to-Shoulders
3×3 KB Windmill
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
4x30m Walking KB Bottoms-up Press, climbing
Then:
“Tabata This”
20s Work + 10s Transition
KB Snatch @ 40/30, left
KB Snatch, right
Reverse Goblet Lunge (same KB)
Bulgarian Bag Halos, left
Bulgarian Bag Halos, right
Split Jumps
Burpees
Double Unders / Single Unders
8 rounds (32 minutes total)
Then:
Cool Down

 

 

STRENGTH
MOVEMENR PREP:
30x German Arm Swings
10/10 Arm Circles
5x Tables + 5x Table Rocks
2×5 Band Tears
2×10 Dislocates
15m Lunge + 15m Reverse Crab Walk (Hip high!!!)
20x Hand-to-Shoulders
3×3 KB Windmill
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
4×10 Deadlift, climbing
Then:
7x Swiss Ball Leg Curls (hips remain high) +
5x Weighted Pull-ups (4010 tempo), any grip
3-4 rounds 
Then:
100x axle arm curls (55/40)
Every time you break, 30 sec side plank per side. If more than 6 failures, cease the set
Then:
Cool Down

 

 

COMPETITIVE FITNESS
Strength/Oly:
2 sets of 2x Muscle Clean + 2x Front Squats + 2x Push Press + 1x Split Jerk
Then:
From the rack…Work up to a heavy Push Press – 10 minutes
Then:
3×3 Paused (3 sec) Paused Front Squats, from rack
Then:
Met-Con:
For time
10-8-6-4-2
Burpee/Pull-up +
Squat Cleans @ 135/95
15 minute time cap
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

The Bulgarian Bag Halos are special. It teaches athletes how to contract and relax through the shoulder girdle. It also requires the entire body to be involved: creating momentum in the bottom and "riding" it around the head.

The Bulgarian Bag Halos are special. They teach athletes how to contract and relax through the shoulder girdle. They also require the entire body to be involved: creating momentum in the bottom and “riding” it around the head.

Kevin suffering.

Kevin fighting to get the bag around his head. 

KB Snatch right into...

KB Snatch right into…

Reverse Goblet Lunges.

Reverse Goblet Lunges.