11.28.16 Training Sessions (3)

 

GENERAL FITNESS
MOVEMENT PREP:
300m Jog
Then:
10x Balancing Leg Swings
10x Iron Cross + 10x Scorpion Kicks
2×5 Tables
10x Half Bridges + 2x (5-10s) Full Bridges
2×5 Band Snatches
2×10 Dislocates
15m Lunge + Spider Stretch
15m Reverse Table Walk
3×5 KBS / Goblet Squat Combo, climbing
2×5 Burpees
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
Kettlebell Complex
6 reps each:
Deadlift +
Bent-Over Row +
Hang Power Clean + 
Front Squat +
Thruster 
3 sets, climbing to AHAP – UB
Then:
Against a 15:00 clock…
1000m Row/Ski Erg +
40x KBS @ 70/50 +
20x Burpees
800m Run
M.E. Wall Ball
Score = Wall Ball
Then:
3:00 L-Sit / Dip Support/ FLR to “cool down”

 

 

STRENGTH
MOVEMENT PREP:
300m Jog
Then:
10x Balancing Leg Swings
10x Iron Cross + 10x Scorpion Kicks
2×5 Tables
10x Half Bridges + 2x (5-10s) Full Bridges
2×5 Band Snatches
2×10 Dislocates
15m Lunge + Spider Stretch
15m Reverse Table Walk
3×5 KBS / Goblet Squat Combo, climbing
2×5 Burpees
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
In your two chosen lifts:
65%x3
70%x3
75%x3
82.5%x2x3
82.5%xAMRAP
Then:
Pull-up work

 

 

 

COMPETITIVE FITNESS
Skill:
Pull up Conditioning
Elite: 3×15 UB C2B
Pro: 3×15 UB Pull-ups
Amateur: 30 or AMRAP 8 min
Then:
Oly/Strength: Snatch
Snatch Balance +2x OHS with a pause at the bottom, climbing
4-5 sets
Then:
Met Con:
4×2:00 min work  / 1:00 min rest:
One Hill Sprint +
Max Effort Dubs
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Complex teach efficiency and breathing.

Complexes teach efficiency and breathing.

In the quest for strength patience and consistency are a virtue.

In the quest for strength patience and consistency are a virtue.

Jennine in the middle of her 40 reps of KBS.

Jennine in the middle of her 40 reps of KBS.