2.27.17 Training Sessions (3)

 

GENERAL FITNESS
Warm-up:
30x German Arm Swings
10/10 Arm Circles 
10/10 Wrist Rolls
2×5 Band Tears
2×5 Weighted Dislocates
15m Lunge with backward reach + 15m Bear Crawl
3×10 H2H KBS, climbing
2×5 Strict Push-ups
3×3 Strict Pull-ups
Then:
Mobility
T-Spine
Then:
Conditioning:
15m Bear Crawl every 30s for 5:00 
Alternate between forward and reverse if possible
Then:
5x DB Man-Makers +
10x DB Lunge (5 each), same DBs +
15 Cals, any machine
5 rounds for time. Rest 1:00 between rounds
Then:
7x KB Bottoms-up Press, AHAP +
1:00 Chinese Planks, time permitting
2-3 sets
Then:
Cool Down

 

 

 

STRENGTH
In your two chosen lifts…
80%x2x5
80%xAMRAP
OR
In one lower body lift ad one upper body lift…
4×5, across
Then:
Cool Down

 

 

 

CROSSFIT
Conditioning 1:
For time…
10-20-30-40-50 DUBS 
25-20-15-10-5 Burpees
Then:
Oly:
Snatch Complex @ 45/35
Then:
Mins 0-2: 3x Power Snatch @ 60%
Mins 2-4: 3x PS @ 65%
Mins 4-6: 2x PS @ 70%
Mins 6-8: 2x Squat Snatch @ 70%
Mins 8-10: 2x SS 75%
Mins 10-12: 1 SS @ 80%
Mins 12-14: 1 SS @ 85%
Mins 14-16: AMRAP @ 75%
Then:
Conditioning 2:
5 rounds for time
12x Thrusters @ 115/85 +
12x C2B Pull-ups
Then:
Cool Down

 

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

While this isn’t the prettiest pic it does exemplify the effort required to get stronger. Yes she’s collapsing. Yes the optimal position has been compromised. BUT, with little chance to hurt herself it’s important to learn how to fight when the weight is pushing down, forward, or back. against your Will. It’s this fight that produces the outcome of improved strength; learning not to give in the moment it gets hard. These lessons transcend the gym and bleed into life. Learn to fight, metaphorically of course.

Chinese planks.

Not hard enough…