1.7.17 Training Sessions (3)

 

GENERAL FITNESS
Warm-up
50x Alternating Supermans
10x Cat-Camel
10/10 Fire Hydrants, opening
2×5 Tables + Rocks
10x Half Bridges + Full Bridges
2×5 Weighted Dislocates, overhand only
5/5 Standing Hip Hinge Stretch
2×10 KB RDL, climbing
2×5 Push-ups
3×3 Strict Pull-ups
Then:
Mobility:
T-Spine
Pigeon Stretch, 2x30s each
Then:
Conditioning:
A1 10-12x Sumo Deadlifts, AHAP
A2 10-12x Standing DB Strict Press, AHAP
12′ AMRAP
Rest fully
Then:
Axle Bar “Curl off” (player selects their own weights)
Two players stand facing one another.
Player 1 performs one curl, then player 2 performs one curl
Player 1 performs two curls, then player 2 performs two curls, etc.
While one player is curling the other must keep two hands on the bar and remain upright.
Whoever cannot perform the designated amount of curls or breaks during the hold loses.
Do 2 sets
Then:
Grip Training
KB Farmer’s Carry / Dead Hang 
60m/60s, 60m/45s/, 60m/30s, 60m/15s
Then:
Cool Down with “Last Man Standing” Bent-Body Hollow

 

 

 

STRONGFIT
DB Shoulder Openers + Bulgarian Bag Work and Bracing 
Then:

“Warm-up” with BB TGUs
Work up to a semi-challenging weight for each arm
Then:
4x15yd OH Lunge with Axles (from floor), climbing to a max
Then:
1000m Row/Ski +
8 rounds of 10x Sandbag Squats + 1 Rope Ascent @ 12″
Then:
750m Row/Ski +
4 rounds of Bear Complex (Power Clean + Front Squat + STO + Back Squat + STO = 1 rep), AHAP
Then:
500m Row/Ski +
50x HSPU
Then:
Cool Down

 

 

WEIGHTLIFTING
DB Shoulder Openers + Bulgarian Bag Work and Bracing 
Then:
Snatch BB Complex @ 45/35
Then:
3×3 Muscle Snatch, light but climbing
Then:
Power Snatch + Hang Snatch
15 minutes of practice
Then:
3×3 Snatch Pulls or Snatch Deads
Then:
2x Muscle Clean + 2x Front Squat + 2x Push Press + 1 Split Jerk
3 sets, light but climbing
Then:
Full Clean and Jerk
15 minutes of practice 
Then:
4×5 Jumping Back Squats

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Kristen set up nicely.

Today’s StrongFit warm-up was BB TGUs. Nothing gets everything firing like holding a barbell over your head with one arm.

Marissa focused.

One of the more demanding movements we do in the gym.

Using an axle makes it more comfortable on the wrists as the weight increases. That’s not a smile on Adrien’s face.

If the barbell is too challenging, use a dumbbell. It will give you the same feel but is much less demanding than using a long barbell.