11.3.16 Training Sessions (2)

 

GENERAL FITNESS
MOVEMENT PREP:
800m Jog, nose only
Then:
10x Iron Cross Kicks + 10x Scorpion Kicks
10x Tuck to Straddle
2×5 Band Tears/Snatches
2×10 Dislocates
5x Tables + 5x Rocks 
10/10 Glute Bridge
3x Hip Mobility Series, each side
3×5 KBS/Goblet Squat Combo
3×3 Strict, Dead-Hang Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
I.W.T.
Phase I:

12x Double KB Snatch, AHAP +
1:00 HARD Interval (any machine) +
2:00 Rest
3 sets
Then:
Phase II:
12x Double KB Front Squats, AHAP +
1:00 HARD Interval (any machine) +
2:00 Rest
3 sets
Then:
Phase III:
3×10 Floor Plank –> Wall Planks
Between each set do 5x Double KB Bottoms-up Press 
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
800m Jog, nose only
Then:
10x Iron Cross Kicks + 10x Scorpion Kicks
10x Tuck to Straddle
2×5 Band Tears/Snatches
2×10 Dislocates
5x Tables + 5x Rocks 
10/10 Glute Bridge
3x Hip Mobility Series, each side
3×5 KBS/Goblet Squat Combo
3×3 Strict, Dead-Hang Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
Warm up with a few Single-Leg Deadlifts
Then:
4×5 Deadlift, climbing
Then:
3×6 KB Curtis P’s
Then:
Cool down with Abdominal Work

COACH’S COMMENTS
N/A

 

 

PHOTOS

At the end of the day training has to be fun and you have to enjoy who you're spending your time with. Each of us trains for different reasons. We're all seeking a deeper level of satisfaction from life. Being strong and fit is at the heart of that satisfaction.

At the end of the day training has to be fun and you have to enjoy who you’re spending your time with. Each of us trains for different reasons. We’re all seeking a deeper level of satisfaction from life. Being strong and fit is at the heart of that satisfaction.