11.14.16 Training Sessions (3)

 

GENERAL FITNESS
MOVEMENT PREP:
30x German Arm Swings
Arm Circles
2×5 Band Tears/Snatches
2×10 Dislocates
Hip Mobility Series, 3 each, alternating with Downward Facing Dog
3×10 H2H KBS, climbing
20x Hand-to-Shoulder Taps
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
10x L-Seated DB Strict Press (see photo) +
15/15x One-Arm “Towel” KBS, AHAP
3 sets
Then:
EMOM x 30
1st minute: 14x DB Snatch, AHAP
2nd minute: 20s Toes-n-Nose Handstand Hold 
3rd minute: 200/150m Row, 150m/120m Ski Erg or 10/6 Calorie AA Bike 
Then:
Cool Down

 

 

 

STRENGTH
MOVEMENT PREP:
30x German Arm Swings
Arm Circles
2×5 Band Tears/Snatches
2×10 Dislocates
Hip Mobility Series, 3 each, alternating with Downward Facing Dog
3×10 H2H KBS, climbing
20x Hand-to-Shoulder Taps
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
In your two chosen lifts:
65%x3
75%x2
80%x1
85%x1
90%x2x1
90%xAMRAP
Then:
Cool Down

 

 

 

COMPETITIVE FITNESS
Oly:

Snatch Complex @ 45/35
Then:
20 minutes to establish a max for day Full Snatch
Suggested work up…
3×60%, 70%, 75%
2×80%, 85%
1×90%, 95%, 100%
Then:
Met Con: 18 min EMOM
1st minute: 12/10 cal row OR 10/8 cal AA
2nd minute: 8 OHS 115/85
3rd minute: 40 Dubs

 

 

COACH’S COMMENTS
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PHOTOS

Oskar at the top.

Oskar at the top.

Came up with this over the weekend. It's an L-Sit DB Strict Press. Kinda cool.

Came up with this over the weekend. It’s an L-Sit DB Strict Press. Kinda cool.

One-Arm "Towel" KBS. A nice grip challenge.

One-Arm “Towel” KBS. A nice grip challenge.

The fast you go the more rest you get.

The fasterfully  you go the more rest you get.

I love watching people do Handstand Holds. You can see a lot. For example, look at Naomi on the left. She has excellent mobility (sometimes too much) and can achieve a locked out , perfectly locked position. Megan on the right is a little more stuck in the upper back and cannot get her arms in the right position without bending her arms. The answer...unglue the upper back so the shoulder and low back don't take a hit.

I love watching people do Handstand Holds. You can see a lot. For example, look at Naomi on the left. She has excellent mobility (sometimes too much) and can achieve a fully locked out overhead position. Megan on the right is a little more stuck in the upper back and cannot get her arms in the right position without bending them. The answer…unglue the upper back so the shoulders and low back don’t take a hit. This will create far better efficiency and longevity.

Check out our Athlete Spotlight on Christan Edwards.

Check out our Athlete Spotlight on Christan Edwards.