12.12.16 Training Sessions (2)

 

GENERAL FITNESS
Warm-up:
10x Iron Cross Kicks 
10x Scorpion Kicks
10/10 Glute Bridges
2×5 Tables
10x Half Bridges + Full Bridges
2×5 Band Tears
2×10 Dislocates
15m Lunge + Spider Stretch
15m Reverse Table Walk
3×5 Goblet Squats
3×3 Strict T2B
Then:
Mobility:
T-Spine
Couch Stretch
Then:
Conditioning:
100m Interval (any machine) + 
5x DB Deads +
5x DB Hang Power Cleans +
5x DB Strict Press +
5x DB Front Squats
10 rounds
Rest as little as needed between sets
Then:
5x KB Bottoms-up Press +
10x KB Bent-Over Row +
5x KB Bottoms-up Squats +
5x Strict T2B
4 sets
Then:
10-1 Breathing Side Plank Ladder
10 Breathes on right arm + 10 Breathes on left arm
9 Breathes on right arm + 9 Breathes on left arm, etc.
Then:
Recovery:
Foam Roller – 5 minutes

 

 

STRENGTH
In your two chosen lifts:
60%x5
65%x5
70%x5
75%x5
80%x2x5
80%xAMRAP
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Create momentum and catch.

Lay the back of the DB on your shoulder for the DB Front Squats.

A closer look.

Slow and steady. Line the top of the KB up with the elbow. A straight vertical line is the only way to handle any significant weight.