1.18.17 Training Sessions (3)

 

GENERAL FITNESS
Warm-up:
10x Balancing Leg Swings
10x (5 each) Hip Hinge Hamstring Dives
10x Cat-Camels
Mountain Climber Stretch + Downward Dog + Mountain Climber Stretch, 3 each side
2×10 Push-ups, sit on your heels between sets
2×5 Band Snatches
2×5 Weighted Dislocates
3×10 H2H KBS, climbing
2×3 (each) KB Bottoms-up Press
Then:
Mobility:
T-Spine
Bretzel Stretch, 2 each for 20 sec
Then:
Conditioning:
Warm-up with some Walking Bottoms-up Presses, 3 sets climbing (~30m each)
Then:
Against a 30:00 clock:
600m Sandbag Carry (Bear Hug) “Buy-in”
Right into…
Repeat until you reach 150/100 calories
1:00 Effort on either a C2 Rower, Air Assault Bike, or Ski Erg +
15x KBS @ 45/35
Then:
Self-Care

 

 

 

STRENGTH
5×10 Strict Press, climbing
Then:
3×12, AHAP DB Incline Press 
After each set do AMAP Pull-ups, dead hang at bottom
Then:
4xAMAP empty axle arm curls
After each set, do max DB Skull Crushers
(goal is 100 reps on each exercise, 4×25)
Then:
Cool down with Side Planks

 

 

 

CROSSFIT
Gymnastics Conditioning:
EMOM x 12
Even: 2x Rope Climb (first rep legless if possible)
Odd: 15x American KBS
Then:
OLY/Strength:
3 sets to warm-up:
2x Muscle Clean +
2x Front Squat +
2x Hang Clean +
2x Push Press
Then:
5×1 3-Position Clean (HH, Above Knee, Floor)
Then:
Conditioning:
21x OHS @ 135/95 +
300m Run +
15x OHS @ 145/105 +
300m Run +
9x OHS @ 155/115
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Tarbor fighting to maintain position overhead.

Kelly opting for a narrower grip, with offers greater stability but requires greater mobility.

Walking Bottom’s-up Press.

Find your grip and move the feet.

Hello low back.