1.21.17 Training Sessions (2)

 

GENERAL FITNESS
Warm-up:
10x Cat-Camels
30x German Arm Swings
2×5 Band Snatches
2×5 Dislocates
5/5 Quad Stretch and Reach
4x 4-pt Squats
Then:
KB Complex, 10 reps each (focus on good quality movement):
Halos +
ATW +
Figure 8’s +
Goblet Squats +
Snatches, 10 each +
Windmill (5 each) +
TGU, one each side
Then:
Mobility:
T-Spine
Bretzel Stretch, 2x30s each
Then:
Conditioning:
1-10-1 KBS Ladder
P1 swings while P2 holds
Players must hold the kettlebell with two hands throughout ladder.
Then:
In teams of two, partition all work as you see fit
100 Calories, any machine
50x Burpee/Box Jumps @ 24/20″ +
300m KB Farmer’s Carry
50x Burpee/Box Jumps +
100 Calories (same machine)
Then:
Cool Down

 

 

WEIGHTLIFTING
Snatch Warm-up @ 45/35
Then:
5×1 Snatch + OHS, climbing
Then:
Clean Pull + Full Clean – 15 minutes 
Then:
3x Strict Press +
3x Push Press +
3x Push/Power Jerk +
3x Split Jerk
2 sets with empty bar
Then:
Power Jerk + Split Jerk – 15 minutes
Then:
4×3 Halting Snatch Deadlift
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Great group today at my Olympic Lifting camp. Thanks to all your came out to learn.