2.13.17 Training Sessions (3)

 

GENERAL FITNESS
Warm-up:
50x Alternating Supermans
30x German Arm Swings
10/10 Big Arm Circles
2×5 Tables 
2×10 Monster Walks
2×5 Band Tears 
2×5 Dislocates, slow
15m Lunge + Hip Hinge Stretch
3×10 H2H KBS, climbing
2×5 Burpees
Then:
Mobility:
T-Spine
Band Dislocates
Then:
Conditioning:
4×20 HEAVY KB Suitcase Lunges, switch at ten steps
Then:
“Tyrant”
200x H2H KBS +
140x KB Snatches (switch every 10) +
60x One-Arm Push Presses (switch every 10)
For time
Elite: Males @ 40, Females @ 30. The KB cannot be put down and the athlete must stay upright at all times. 
Others: Use a weight you feel comfortable with and put the kettlebell down as often as needed. 
Then:
Cool Down with Reverse Snow Angels, time permitting

 

 

STRENGTH
In your two chosen lifts…
82.5%x2x3
82.5%xAMRAP
Then:
Self-Care

 

 

 

CROSSFIT
Skill: 
TGUs
4×4 DB TGUs, climbing
Then:
Oly:
Snatch Complex @ 45/35#
Then:
Every tow minutes x 16
0-2: 3x Power Snatches @ 60%
2-4: 3x Power Snatches @ 65%
4-6: 3x Power Snatches @ 70%
6-8: 3x Squat Snatches @ 75%
8-10: 2x Squat Snatches @ 80%
10-12: 2x Squat Snatches @ 85%
12-14: 1x Squat Snatch @ 85%
14-16: 1x Squat Snatch @ 90%
Then:
Conditioning:
5′ AMRAP, rest 3 minutes and repeat:
5x Burpees + 
10x DB Snatches +
15x DB Thrusters 
Then:
Self-Care

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Amanda explaining the concept of bracing to the gymnastics camp crew this weekend.

The good ole’ fashion DB TGU.

The Suitcase Lunge, a Glute killer.

Reverse Snow Angels to cool down.