11.23.16 Training Sessions (2)

 

GENERAL FITNESS
MOVEMENT PREP:
10x Balancing Leg Swings
10x Iron Cross Kicks + 10x Scorpion Kicks
10x Tuck-to-Straddle
10x Half-Bridges + 2x (5-10s) Full Bridges
2×5 Band Tears
2×10 Dislocates
15m Lunge + Spider Stretch + Spinal Twist (hand on head) + 15m STRICT Bear Crawl
3×5 Goblet Squat, climbing
2x20x Hand-to-Shoulder Taps
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
Every 30s for 5:00 alternate between 15m Forward Bear Crawl and 15m Reverse Bear Crawl
Then:
Lunge Medley, all AHAP
50 reps at BW
30x Suitcase Lunges, R
30x Suitcase Lunges, L 
30x Farmers Lunge
30x KB Rack Lunge
30x Plate OH Lunge 
Rest as needed between sets, no rush
Then:
Midline Work:
20x Mountain Climbers, feet in rings +
20x Alternating Stir-the-Pots on Swiss Ball +
20/20x KB ATW, fast to challenge the core +
3-4 sets
Take your time and focus on QUALITY
Then:
Cool Down

 

 

 

COMPETITIVE FITNESS
Skill: Pull-up Conditioning – 10 minutes
Elite: 4×20 UB C2B 
Pro: 4×15 UB
Amateur: Practice Kipping, try to accumulate 30 quality reps
Rest as little as needed
Then:
Oly:
2x Bar Bangs + 2x Muscle Cleans + 2x Front Squats + 2x Push Press + 1x Split Jerk
3 light sets to warm-up
Then:
Clean and Jerk
60%x3
65%x3
(70%x3)x3
Then:
Met-Con:
Alternating with a partner…
Front Squat + Push Jerk
10-9-8-7-6-5-4-3-2-1
Perform 10x UB Front Squats directly into 10x UB Push Jerks
Drop the bar, rest as little as needed and pick it up for the set of 9 each, etc.
For time
Men @ 135, Females @ 95
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS
N/A