12.14.16 Training Sessions (3)

 

GENERAL FITNESS
Warm-up:
30x German Arm Swings
10x Arm Circles
2×5 Band Tears / Snatches
2×10 Dislocates
15m Lunge + Hip Hinge Combo, SLOW
15m Tin Man Walk
3×10 KBS, climbing
3×3 Strict Pull-ups
Then:
Mobility:
T-Spine
Pigeon Stretch, 2x30s each side
Then:
Conditioning:
3x15m Lunge + Single-Leg Balance (2 sec) + Single-Leg Deadlift Combo, climbing
Then:
15m (3x Axle Deadlifts + 3x Steps Holding Axle) 
4 sets, climbing
Then:
M.E. Strict Pull-ups +
90m KB Farmer’s Carry (6 lengths), AHAP +
60s Rest
Elite: 40/30
Pro: 30/20
Amateur: 4 sets of M.E Ring Rows
Then:
Rotator Cuff Work, timer permitting
Then:
Recovery:
Stretch your forearms

 

 

 

STRENGTH
3×10 Front Squat + chains, AHAP
Then:
4xM.E. BB Rows (goal reps on set one is at least 10)
After each set, do 10x RDLs with the same weight. 
Then:
Run the rack Curls (4 DBs)
Run the rack Lateral raise (4 DBs)

 

 

 

COMPETITIVE FITNESS
Warm-up with Tire Flips (alternate turns flipping 30m)
Then:
Skill – 8 minutes
Elite: 100x Free Standing Shoulder Taps
Pro: 100x Shoulder Taps, supported against wall
Amateur: 3×60 sec Handstand Hold against wall
Then:
Strength/Oly:
3 light sets…
2x Muscle Clean +
2x Front Squats +
2x Push Press +
1x Split Jerk
Then:
“Bear Complex Gauntlet”
Perform one Bear Complex* 
Hold the BB overhead and advance 10m
Perform another Bear Complex
Hold the BB overhead and advance another 10m.
Perform a third Bear Complex
*Bear Complex = Power Clean + Front Squat  + Push Jerk + Back Squat + Push Jerk
Then: 
Met Con – 10′ AMRAP
30x  Split Jumps +
20x HR Push-ups +
5x Stone Lifts, AHAP
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

I love the precision and balance required for this combo.

15 of 3 Axle Deads + 3x Steps = Cooked Grip.