11.5.16 Training Sessions (3)

 

GENERAL FITNESS
MOVEMENT PREP:
T-Spine Mobility
Then:
30x German Arm Swings
A few arm circles
10x Iron Cross Kicks + 10x Scorpion Kicks
10x Tuck-to-Straddle
5x Tables + Rocks
15m Lunge + Spider Stretch 
2x15m Tin Man Walk
2×10 H2H KBS
2×5 Tuck Jumps
Then:
WORKOUT:
“KB Mountain”
Males @ 40-50, Females @ 30-40
KBS + Goblet Squat + Push-up
5-5-5
10-10-10
15-15-15
10-10-10
5-5-5
Then:
2x (one each arm) HEAVY One-Arm KB Clean and Press, every 30s for 10 minutes
Then:
With a partner…
1-8 Farmer Box Step-up Ladder
Each player does 1 step-up
Each player does 2 step-ups, etc..
DB/KBs MUST be held throughout ladder
Once BOTH players have completed eight step-ups, perform a 1-8 Box Jump Ladder 
Rest fully, 2 sets
Then:
Cool Down Side Plank, 30 sec each side (time permitting)

 

 

STRONGFIT
10x Lat/Triceps Opener, 2 sets
2×5 TWY + OHS 
Then:
DB Squat Snatch 
2x (6-4-2)
Then:
“Litvinov Conversion”
10x Heavy Sandbag “Bear Hug” Squats, AHAP + 
80′ Hill Sprint 
The goal of the conversion is to transition from the slower, grinding squats to the all-out sprint in the shortest time possible
4 set (two sprints left + 2 sprints right) 
Rest plenty
Then:
In teams of two…
60x Stone Lunges, anyhow +
40x Axle Power Cleans +
10x Rope Climbs
For time
Then:
Cool Down

 

 

 

WEIGHTLIFTING
Part A: 
Snatch
Snatch Complex @ 45/35
Then:
5×1 3-Position Snatch (HH, Above Knee, Floor), climbing
Then:
Part B: Cleans
5×1 Power Clean + 2x Front Squat + Hang (HH) Squat Clean, climbing
Then:
Part C: Press/Jerk
3×3 Strict Press, climbing
Then, with best Strict Press weight…
5×1 Behind-the-Neck Split Jerk
Then:
Part D: Squat
4×3 1.5 Back Squat, climbing
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

A classic movement: the KB Bear Crawl. It's one of those higher risk movement but it yield a high return. The midline stabilization required to advance the KB from one end of the gym tho the other males it almost wore the risk. The heavier the KB the safer it is. So go heavy and reap the many benefits.

The KB Bear Crawl is a higher risk movement but it also yields a high return. The midline stabilization required to advance the KB from one end of the gym to the other is significant. We had a few extra minutes today so we did 3x15m. I was instantly reminded of it’s potency.