1.30.17 Training Sessions (3)

 

GENERAL FITNESS
Warm-up:
10x Balancing Leg Swings
10x Hip Hinges, strict
10x Iron Cross Kicks
2×5 Tables
10x Half-Bridges + Full Bridge
15m Lunge + Spider Stretch, hold for 3 sec
15m Reverse Table Walk
2×5 Dirty Dancing Drills
2×5 Jump Squat 
3×3 Strict Toes-to-Bar
Then:
Mobility:
T-Spine
Paleo Chair, supported
Then:
Conditioning:
I.W.T

Phase I: Power
10x DB Hang Clusters, AHAP +
1:00 HARD Interval (any machine) +
2:00 Rest
3 sets
Rest fully
Then:
Phase II: Strength
12x Reverse Goblet Lunge, AHAP +
1:00 HARD Interval (different machine than Phase I) +
2:00 Rest
3 sets
Rest fully
Then:
Phase III: Accessory
Strict Toes-to-Bar + Explosive Tuck Jumps (thighs parallel to floor)
10/5, 8/5, 6/5, 4/5, 2/5
Then:
Cool Down

 

 

 

STRENGTH
In your two chosen lifts…
65%x3
70%x3
75%x3
80%x1
90%x2x1
90%xAMRAP
OR
5-1 Strength ladder in one upper body lift and one lower body lift
Then:
Cool Down

 

 

 

CROSSFIT
Skill: 10 minute Pull-up EMOM 
Elite: 12 C2B
Pro: 8 C2B
Amateur: 3-5 Negatives
Then:
Strength/Oly:
Snatch Complex @ 45/35
Then:
15 minutes to establish a heavy
Snatch Pull +
Full Snatch +
2x OHS
Then:
Conditioning:
10′ AMRAP
30x Double Unders +
15x Power Snatch @ 75/55
Then:
Cool Down

 

 

 

COACH’S COMMENTS
N/A

 

 

 

PHOTOS

Teamwork.