3.4.17 Training Sessions (1)

 

GENERAL FITNESS
Warm-up:
JJ Matrix, 8-10 variations
Then:
2×5 Band Tears
2×5 Weighted Dislocates
Lunge + Spider + Twist + Cossack Squat, 3 each side
3×10 H2H KBS, climbing
2×5 Strict Push-ups
3×3 Strict Pull-ups
3×12 Shoulder Taps or HS Holds, as a group
Then:
Mobility
T-Spine
Then:
Conditioning:
“CV Primer”
EMOM x 5
35s Wall Sit + 20x KB Toe Taps
If you knock down the KB immediately do a Burpee
Then:
90m Burpee/Broad Jumps for time (6 lengths). Set up cones to mark 15m.
3 minute time cap
Then:
E3MOM x 15 (5 rounds)
10 Cals, any machine +
10x HR Push-ups +
30s Dead Hang
Then:
Side Plank Breathing Ladder, 10-1
The slower the better. Deep diaphragmatic breathing each rep
Then:
Couch Stretch, 2x30s each

 

 

 

WEIGHTLIFTING
Snatch Complex @ 45/35
Then:
Power Snatch + 3x Snatch Balance
4 sets, light. Focus on speed and depth.
Then:
Halting Snatch Deadlift + Snatch – 15 minutes to perform 2-3 working sets
Then:
Clean Warm-up:
2x Bar Bangs + 2x Muscle Cleans + 2x Front Squats + 2x Hang Squat Cleans + 2x Push Press + Split Jerk
3 sets, light
Then:
Clean and Jerk 3-3-2-1-1, 15 minutes
Then:
5×3 Back Squats, climbing
Then:
3×10 BB Rollouts or Walkout Planks

 

COACH’S COMMENTS
N/A

 

 

PHOTOS
N/A