11.4.16 Training Sessions (3)

 

 

GENERAL FITNESS
MOVEMENT PREP:
T-Spine Mobility
Then:
30x Alternating Supermans
10x Iron Cross Kicks + 10x Scorpion Kicks
10/10x Glute Bridges
5x Tables + 5x Rocks
2×5 Band Tears/Snatches
2×10 Dislocates
15m Lunge/Spider Stretch + 15m Bear Crawl
3×5 KBS/Goblet Squats, climbing
2×5 Burpees
3×3 Strict, Dead Hang Pull-ups
Then:
WORKOUT:
100m Row/Ski or 10 Calorie Air Assault Bike Sprint +
5x Strict, Dead Hang Pull-ups +
5x Burpee +
5x Ball Slam, AHAP
Rest while partner goes
5 rounds each
Then:
Establish Fat Bar Deadlift weight
Then:
20x Explosive Box Step-up Hops @ 24/20″ +
60s KB Rack Hold 
10x Fat Bar Deadlift, AHAP +
60s Dead Hang*
3 rounds
*If you drop from Dead Hang prior to 60s perform a 60m Bear Crawl after the round
Then:
“Finisher”
4x (30/30) Mountain Climbers + FLR
Then:
Fall Down

 

 

STRENGTH
MOVEMENT PREP:
T-Spine Mobility
Then:
30x Alternating Supermans
10x Iron Cross Kicks + 10x Scorpion Kicks
10/10x Glute Bridges
5x Tables + 5x Rocks
2×5 Band Tears/Snatches
2×10 Dislocates
15m Lunge/Spider Stretch + 15m Bear Crawl
3×5 KBS/Goblet Squats, climbing
2×5 Burpees
3×3 Strict, Dead Hang Pull-ups
Then:
WORKOUT:
3×5 Dead-Stop (2 sec) Strict press, climbing
Then, with that load…
2xM.E. Strict Press, no pause
Then:
40/30 Strict, Dead Hang Pull-ups
Then:
50/30 Dips
Then:
Cool Down with DB Work

 

 

COMPETITIVE FITNESS
EMOM x 20
Minute 1: 2x Rope Climbs
Minute 2: 7x Strict HSPU, deficit if possible
Minute 3: 3x RMUs
Minute 4: 8x Weighted Pistols
Rest fully
Then:
“DT”
Males @ 155, Females @ 105
5 Rounds for time
12x Deadlifts +
9x Hang Power Clean +
6x Shoulder to Overhead
20 minute time cap
Then:
Cool Down

 
 
COACH’S COMMENTS
N/A
 
 
 
PHOTOS
Clear your mind and try to breathe.

Clear your mind and try to breathe.

If the axle is does properly the toll can be high going into the dead hangs.

If the axle is does properly the toll can be high going into the dead hangs.

There was 60m Bear Crawl penalty for not being able to hang for 60s straight. As you can see the penalty was handed down more than once.

There was 60m Bear Crawl penalty for not being able to hang for 60s straight. As you can see the penalty was handed down more than once.

Gabe making progress.

Gabe making progress.

4x (30/30) Mountain Climbers. Rest in the FLR position...

4x (30/30) Mountain Climbers. Rest in the FLR position…

...or int he prayer position...

…or in the prayer position…

Of just flat on your stomach.

Of just flat on your stomach. Everyone got what they came for today. Happy FYF!