12.5.16 Training Sessions (3)

 

GENERAL PREPAREDNESS
Warm-up:
Around-the-World Planks, 3-5 breathes each position
10x Balancing Leg Swings
5/5 Quad Stretch + Reach
2×5 Tables
10x Half-Bridges + 2x (5-10s) Full Bridges
2×5 Band Tears/Snatches
2×10 Dislocates
15m Lunge + Spider Stretch, hold for 3-5 sec
15m Reverse Table Walks
3×5 KBS/Goblet Squat, climbing
2×5 Strict Push-ups
3×3 Strict Pull-ups
Then:
Mobility:
T-Spine on Foam Roller
Couch Stretch, 2×1:00 each
Then:
Gymnastics:
2x (1-5) STRICT T2B
Slow and steady
Then:
Conditioning:
60x H2H KBS @ 50/40 +
50x Goblet Squats, same bell +
40x Strict Push-ups +
30 Calories, any machine +
40x Strict Push-ups +
50x Goblet Squats +
60x H2H KBS
Then:
Recovery / Cool Down:
Foam Roll Lower Extremities – 5 minutes

 

 

 

STRENGTH
Warm-up:
Around-the-World Planks, 3-5 breathes each position
10x Balancing Leg Swings
5/5 Quad Stretch + Reach
2×5 Tables
10x Half-Bridges + 2x (5-10s) Full Bridges
2×5 Band Tears/Snatches
2×10 Dislocates
15m Lunge + Spider Stretch, hold for 3-5 sec
15m Reverse Table Walks
3×5 KBS/Goblet Squat, climbing
2×5 Strict Push-ups
3×3 Strict Pull-ups
Then:
Mobility:
T-Spine on Foam Roller
Couch Stretch, 2×1:00 each
Then:
Workout:
In your two chosen lifts:
92.5% 2 sets of 1 rep, 3rd set of AMAP
Then:
Accessory Lifts:
Ring Rows, elevate the feet if possible
Then:
Recovery / Cool Down:
Foam Roll Lower Extremities – 5 minutes

 

 

 

COMPETITIVE FITNESS
Oly/Strength:
3 light sets of:
4x Muscle Snatch +
4x OHS +
4x SOTS Press
Then:
15 minutes to establish a 3RM OHS 
Then:
Conditioning:
21-15-9
KBS @ 70/52 +
Wall Balls @ 20/14
Then:
Finisher:
12×100′ Suicide Sprints with a partner (6 each, alternating)

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

A Strict T2B is an expression of total body strength in the front and total body flexibility in the back.

A Strict T2B is an expression of total body strength in the front and total body flexibility in the back.