1.28.17 Training Sessions (3)

 

GENERAL FITNESS
Warm-up:
10x Balancing Leg Swings
10/10 Glute Bridges
2×5 Tables
10x Half-Bridges + Full Bridge
2×5 Band Snatch 
2×5 Dislocates, SLOW
15m Lunge + Spider + Cossack Squat Combo
3×5 KBS/Goblet Squat Combo, climbing
2×5 Jump Squats
3×3 Strict Pull-up
Then:
Mobility:
T-Spine
Bretzel Stretch
Then:
Conditioning:
2x (2-4-6-8) Box Step-up Ladders, hold DBs/KBs throughout (AHAP)
Rest as needed between sets
Then:
4×8 “Spike” KBS, climbing if possible
Then:
10x Strict Pull-ups +
20x Lunges +
10x Strict Push-ups +
10x Jump Squats +
1:00 Farmer’s Hold, AHAP +
10 Calorie Sprint, any machine +
60s Rest
25′ AMRAP
Then:
Cool Down

 

 

Weightlifting
Snatch Complex, 4 reps each
Halting Snatch Deadlift +
Muscle Snatch, from floor +
OHS +
Drop Snatch +
SOTS Press +
Duck Walk +
Tall Snatch
Then:
Snatch:
3-Position Snatch (HH, above knee, floating below knee)
15 minutes to establish best total
Then:
3×2 Snatch Pulls @ 100-110%
Then:
Clean and Jerk
2-Position Power Clean (Floor, above knees) + 2x Front Squats
15 minutes to establish best total
Then:
Jerk
2 sets with an empty bar…
3x Strict Press +
3x Push Press +
3x Push Jerk +
3x Split Jerk
Then:
Push Jerk + Split Jerk 
15 minutes to establish best total
Then:
Strength:
3×3 1.5 Back Squats, across
Then:
Cool Down

 

 

STRONGFIT
Biceps Opener
Then:
2x (1-5) Strict “GST” Ring Dips
Then:
3x Tire Flips +
5x Strict Pull-ups +
UB set of Axle Deads
3-6-9-12-15-18, etc…
Coach chooses load
Then:
In teams of three…
3000m Row +
600m Farmer’s Carry (coach chooses load)
Switch as needed 
For time
Then:
Cool Down

COACH’S COMMENTS
N/A

 

 

PHOTOS

I’m excited about this. Just in time for the Open.