11.30.16 Training Sessions (2)

 

GENERAL FITNESS
MOVEMENT PREP:
T-Spine
30x German Arm Swings
10/10 Big Arm Circles
10x Iron Cross Kicks + 10x Scorpion Kicks
10x Tuck -to-Straddle Stretch
2×5 Tables
2×5 Band Tears/Snatches
2×10 Dislocates
15m Lunge + Hip Hinge 
15m Calf Walk, pause for 3s each step
3×10 H2H KBS, climbing
2×10 Strict Pull-ups
3×5 Strict, Dead Hang Pull-ups
Then:
WORKOUT:
4x20m HOH Rope Sled Pulls (sprint and turn at 10m), climbing to AHAP
Rest plenty between sets
During “rest” do 5x Walkout Planks and 10x Double Bottoms-up KB Press
Then:
10 rounds of…
30s Double Unders +
30s Rest +
30s Alternating DB Snatch +
30s Rest
20 minutes total
Then:
Cool Down 

 

 

 

COMPETITIVE FITNESS
Skill: 
In teams of 2 or 3, do 10:00 of alternating Rope Climbs
Then:
Oly / Strength:
2x Bar Bangs +
2x Muscle Cleans + 
2x Front Squats 
3 sets, light
Then:
Tempo (3-5s) Clean + 2x Front Squats
5 sets, climbing
Then:
Met-Con:
3 RFT:
40x Wall Ball @ 20/14 +
15x T2B
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Today's rope pulls were about bringing in the lats and grip as much as possible.

Today’s rope pulls were about bringing in the lats and grip as much as possible.

Hand over hand.

Hand over hand.