11.7.16 Training Sessions (3)

 

GENERAL FITNESS
MOVEMENT PREP:
400m Jog
Then:
10x Iron Cross Kicks + 10x Scorpion Kicks
10x Tuck-to-Straddle Stretch
10/10 Glute Bridges
5x Tables + 5x Rocks
2×5 Band Tears / Snatches
2×10 Dislocates
15m Lunge + Hip Hinge Stretch, slow
15m Inchworm Hollows, hold for 3 sec
3×10 H2H KBS, climbing
2×5 Strict Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY
T-Spine
Then:
WORKOUT:
Quick “Death By” Burpee CV Primer
1st 30s do 1x Burpee
2nd 30s do 2x Burpee
3rd 30s do 3x Burpee, etc.
Add one Burpee every 30s for 5:00
Then:
3x15m Farmer Lunge + Single-Leg Balance + Single-Leg Deadlift Combo, climbing
Then:
500m Row/Ski Erg or 30/25 Calorie Air Assault Bike +
20x HR Push-ups +
30x KBS @ 60/45+
400m Run
2 rounds
Then:
2×1:00 Box Arch Holds to cool down

 

 

 

STRENGTH
MOVEMENT PREP:
400m Jog
Then:
10x Iron Cross Kicks + 10x Scorpion Kicks
10x Tuck-to-Straddle Stretch
10/10 Glute Bridges
5x Tables + 5x Rocks
2×5 Band Tears / Snatches
2×10 Dislocates
15m Lunge + Hip Hinge Stretch, slow
15m Inchworm Hollows, hold for 3 sec
3×10 H2H KBS, climbing
2×5 Strict Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY
T-Spine
Then:
WORKOUT:
In your two chosen lifts:
80%x2x3, 3rd set of AMAP
Then:
3×3 Back Squat OR deadlift (deadlift if can’t do Friday), across
Then:
3×3 Bench Press, across
Then:
3×6 BB Bent-Over Row

 

 

 

COMPETITIVE FITNESS
Skill: 
HS Walks – 8 minutes
Elite: 4x15m HS Walks
Pro: 2x15m Partner-Assisted HS Walks + Practice 
Amateur: 12x Wall Walks
Then:
Oly: 20 Minutes
Snatch BB Complex @ 45/35
Then:
Snatch Balance from rack, climbing
5-3-3-1-1-1
Then:
Met-Con:
3×3:00 minute AMRAP + 1 minute rest between each round
3x Hang Snatch @ 75/55 +
6x Burpee/Bar Hops +
9x Front Squats 
Then:
Cool Down

 

 
COACH’S COMMENTS
N/A
 
 
 
PHOTOS
You can't give 80% of the effort and expect 100% of the results.

You can’t give 80% of the effort and expect 100% of the results.