11.21.16 Training Sessions (3)

 

GENERAL FITNESS
MOVEMENT PREP:
Jog 300m
Then:
10x Balancing Leg Swings, 4 ways
10x Iron Cross Kicks and Scorpion Kicks
5x Tables + 5x Rocks
10/10 Glute Bridges
2x15m Lunge + 15m Tin Man Walk
3×5 KB Good Mornings, go for a good hamstring stretch to prep for Strict T2B
2×5 Burpees
2x20s L-Hang from pull-up bar
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
2x (1-5) Strict Toes-to-Bar Ladder (scale to Hanging Knee Raises if necessary)
Then:
0:00 – 2:00:
200m/150m Row OR 150m/125m Ski OR 12/8 Cal AA Bike (stay on same machine the entire workout) +
2x Burpee
Then:
2:00 – 4:00
Interval +
4x Burpees
Then:
4:00 – 6:00
Interval +
6x Burpees
Add 2x Burpees each round until you aren’t able to continue.
The goal is to make it to 30:00 minutes
If you fail between 0:00 – 10:00 run 1-mile + 10x Wall Walks before you can leave the gym
If you fail between 10:00-20:00 run 1200m + 8x Wall Walks before you can leave the gym
If you fail between 20:00 – 30:00 run 800m 6x Wall Walks before you can leave the gym
If you make it 30:00, no penalty except the pain it took to finish. 
Then:
Cool Down

 

 

 

STRENGTH
MOVEMENT PREP:
Jog 300m
Then:
10x Balancing Leg Swings, 4 ways
10x Iron Cross Kicks and Scorpion Kicks
5x Tables + 5x Rocks
10/10 Glute Bridges
2x15m Lunge + 15m Tin Man Walk
3×5 KB Good Mornings, go for a good hamstring stretch to prep for Strict T2B
2×5 Burpees
2x20s L-Hang from pull-up bar
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
In your two chosen lifts:
77.5%x2x5, 3rd set AMRAP
Then:
Pull ups or ring rows to cool down
OR
Monday:
3×5 Back Squat, across
Then:
3×5 Bench Press, across 
Then:
Cool down with pull-ups or ring rows

 

 

 

 

COMPETITIVE FITNESS
Skill: 
Dubs – 10 minute cap
Rx: 4 RFT – 50x DUBS + 15x Burpees
Amateur: 3x 2 mins 0f 2:00 M.E. DUBS + 1 minute to do 8x Burpees
Then:
Oly: 
Snatch Complex @ 45/35
Then:
4×1 3-Position Snatch (HH, above knee, floating below knee), climbing
Then:
Met-Con:
12′ AMRAP
Hill Sprint +
15x Power Cleans @ 135/95 +
30x Pistols +
15x T2B
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Erin hitting the Toes-to-Bar.

Erin hitting the Toes-to-Bar.