10.30.16 Training Sessions (3)

 

 

GENERAL FITNESS
MOVEMENT PREP:
30x Alternating Supermans
10x Iron Cross Kicks + 10x Scorpion Kicks
10x Glute Bridges, each
5x Tables + 5x Rocks
2×5 Band Tears/Snatches
2×10 Dislocates
15m Lunge + Hip Hinge Stretch, slow
15m Tin Man Walk
3×5 KBS/Goblet Squats, climbing
2×5 Burpees
3×3 KB Windmill, climbing
Then:
MOBILITY:
T-Spine
Then:
WORKOUT, “666” Theme
EMOM x 6
6x Burpees + 6x Ball Slams
Then:
6x TGU @ 40 +
6x TGU @ 50 +
6x TGU @ AHAP
13 minute cap
Then:
6x Deadlifts @ 225/185 +
6x DB Man-Makers @ 2×30/20
Rest while partner goes
6 rounds EACH
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
30x Alternating Supermans
10x Iron Cross Kicks + 10x Scorpion Kicks
10x Glute Bridges, each
5x Tables + 5x Rocks
2×5 Band Tears/Snatches
2×10 Dislocates
15m Lunge + Hip Hinge Stretch, slow
15m Tin Man Walk
3×5 KBS/Goblet Squats, climbing
2×5 Burpees
3×3 KB Windmill, climbing
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
In your two chosen lifts:
75%x2x5, third set of AMAP
Then:
OR
5×5 Back Squats, climbing
Then:
5×5 Strict Press, climbing
Then, for both workouts:
3×5 Paused (3 second) Back Squats
After each set, do 6x tempo DB Arnold Presses
Then:
Cool Down

 

 

COMPETITIVE FITNESS
Skill: Double Unders – 8 minute time cap
Elite – 300 for time
Pro – 200 for time
Amateur – 100 or 8 minutes of practice
Then:
Oly:
Snatch Complex @ 45/35
Then:
3x@60%
3@70%
3@75%
3×2@80%
Then:
Met-Con:
3x Hill Sprints +
15x Stone Lifts +
2 Hill Sprints +
10x Stone Lifts +
1 Hill Sprint +
5 Stone Lifts
For time
Then:
Cool Down

 

 

 

COACH’S COMMENTS
N/A
 
 
 
PHOTOS
Eye it.

Eye it.

Drive it through the ceiling.

Drive it through the ceiling.

Kill your enemies with kindness and remember the best revenge is your own success.

Kill your enemies with kindness and remember the best revenge is your own success.