1.25.1 Training Sessions (3)

 

GENERAL FITNESS
Warm-up:
10x Cat-Camels
30x German Arm Swings
10/10/10 Shoulder Circles (small, medium, large)
2×5 Band Snatches
2×5 Weighed Dislocates
15m Lunge + Strict Bear Crawl
20x Hand-to-Shoulder Taps
2×5 Push-ups, sit back on your heels between sets
Then:
Mobility:
T-Spine
Then:
Conditioning:
Jumping Drills (stay light on your feet and react):
30 sec work, 30 sec rest:
Square Jumps, right
Squats Jumps, left
Lateral Jumps
For/Back Jumps
“W” Jumps
“T” Jumps
Split Jumps
Tuck Jumps, singles
Then:
EMOM x 24
1st minute – :40 sec FLR in rings
2nd minute – 20x Alt. Sledgehammer Strikes unto Tire
3rd minute – Max Calorie Row (Elite >20/15 cals, Pro >15/10, Amateur 
4th minute – Rest
Record each round of calories
Then:
100x Strict Push-ups
Each time you stop do 10x BB Curls, AHAP (no momentum)

 

 

 

STRENGTH
3×6 deadlifts, dead stop
Then:
AMAP pull-ups
10x Bulgarian split squat, each side
8x RDL
4 rounds
Then:
4x AMRAP empty bar curls

 

 

CROSSFIT
4×6 KB Curtis Ps
Then:
Oly/Strength:
2x Muscle Clean +
2x Front Squat +
2x Hang Squat Clean +
2x Push Press
1x Split Jerk
3 sets, light to warm-up
Then:
Clean and Jerk
3-3-2-2-1-1-1
Then:
Conditioning: 
10x One-Arm DB Snatch, left +
15m One-Arm OH Lunge, left +
10x One-Arm DB Snatch, right +
15m One-Arm OH Lunge, right
4 rounds
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

I use the 3x OHS + 3x Steps holding the BB overhead as a warm-up for some of my olympic lifting clients. The second set is typically done with the narrowest grip possible. Kara showing very good mobility.

Full Bridge.