11.2.16 Training Sessions (3), Birthday Workout

 

GENERAL FITNESS
MOVEMENT PREP:
Standard Birthday “Warm-up:”
40x Walking Lunges + 
40x KBS (athlete chooses load) +
40x Burpees
Slow and steady, don’t rush. 
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
“Happy 40th Tammi Johns”
40 sec work + 20s transition
1. Air Assault Bike @ >400/300 watts
2. Heavy H2H Kettlebell Swings @ 70/50
3. WhipSmash, explosive singles
4. Ski Erg @ >1:45/2:00
5. Wall Sit 
6. Sledgehammer Strikes onto Tire (1:1)
7. Dead Hang. Every 10s perform a Strict Pull-up
8. Rest
40 minutes
Then:
Cool Down

 

 

STRENGTH
Work up to a heavy 8 rep Close-Grip Bench Press (2 sec)
Then:
3×12 Bench Press
After each set do 12x DB Row
Then:
30x Band Flyes +
AMRAP Clapping Push-ups
3 sets
Then:
20x “TWY” + OHS 
AMRAP Arm Curls +
M.E. L-Hang 
Until class ends
Then:
Cool Down

 

 

 

COMPETITIVE FITNESS
Skill: 10 minutes to complete…
10-8-6-4-2
Strict Ring Pull-up +
Strict Ring Dips
Then:
OLY:
2x Bar Bangs + 2x Muscle Clean + 2x Front Squat + 2x Push Press + Split Jerk
3 light sets
Then:
3x Squat Clean + 1x Split Jerk (perform Split Jerk after third Squat Clean only)
5 sets climbing
Then:
Met-Con:
100x Thrusters for time
Elite: 135/105
Pro: 115/85
Amateur: 95/65
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Smash the whip!

Smash the whip!

A little pre-fatigued before a max effort set of clapping push-ups.

A little pre-fatigued before a max effort set of clapping push-ups.

Touch the inside of the wrists together to maximally recruit the pecs.

Touch the inside of the wrists together to maximally recruit the pecs.

Every 10s perform a strict pull-up.

Every 10s perform a strict pull-up.