10.28.16 Training Sessions (3)

 

GENERAL FITNESS
MOVEMENT PREP:
400m Jog
Then:
50x Alternating Supermans
10x Iron Cross Kicks + 10x Scorpion Kicks
10x Tuck-to-Straddle Stretch
5x Tables + 5x Rocks
2×5 Band Tears
2×10 Dislocates
15m Lunge + Hip Hinge Stretch
15m Tin Man Walk
3×5 KBS, climbing
2×5 Burpees
2×5 Tuck Jumps
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
In teams of two…
5-7-9 KB Clean and Press (you go, I go format) +
2000m Row, switch every 20 pulls +
5-7-9 KB Clean and Press + 
2000m Ski Erg, switch every 20 pulls 
5-7-9 KB Clean and Press +
100x Burpee/Box Jumps @ 24/20″ +
5-7-9 KB Clean and Press +
800m Partner Run, together
All for time
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
400m Jog
Then:
50x Alternating Supermans
10x Iron Cross Kicks + 10x Scorpion Kicks
10x Tuck-to-Straddle Stretch
5x Tables + 5x Rocks
2×5 Band Tears
2×10 Dislocates
15m Lunge + Hip Hinge Stretch
15m Tin Man Walk
3×5 KBS, climbing
2×5 Burpees
2×5 Tuck Jumps
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
BB Complex 
Deadlift +
Bent-Over Row +
Front Squats +
Strict/Push Press +
Back Squat +
Strict Toes-to-Bar
Set 1: 6 reps each
Set 2: 4 reps each
Set 3: 2 reps each
Then:
4×5 Front Squats with chains, climbing
Then:
4×5 One-Arm, Off-Set KB Chest Press, climbing
Then:
Cool Down with Deadbugs

 

 

 

COMPETITIVE FITNESS
50 minute time cap
Use DBs or KBs @ 50-55/30-35#
200m Farmer’s Carry, each drop = 3x Burpees on the spot
Right into…
21-15-9
Thrusters + Box Jumps @ 24/20
Then:
200m Farmer’s Carry, each drop = 3x Burpees on the spot
Right into…
21-15-9
Pull-ups + Burpees
Then:
200m Farmer’s Carry, each drop = 3x Burpees on the spot
Right into…
21-15-9
HSPUs + Reverse Lunges 
Then:
200m Farmer’s Carry, each drop = 3x Burpees on the spot
Then:
Cool Down

 
 
 
COACH’S COMMENTS
N/A
 
 
 
PHOTOS
I told Keith the lower he went the lighter the weight became. He was then much more motivated to squat to power depth.

I told Keith the lower he went the lighter the weight became. He was then much more motivated to squat lower. This depth for him is quite good. So, the moral of the story is, if squat depth is a problem add chains as they encourage greater depth.

Michael solid.

Michael in the hole.

Go Lelia.

Go Lelia.