12.2.14 Training Sessions (3)

Workout 1, General Preparation
400m Jog
Then:
“Beware the Bodyweight Exercise” 
P1 100m Sprint
P2 Rest
Switch, 6 rounds
Then:
P1 60m Bear Crawl (15m forward, 15m reverse, 15m for, 15m reverse)
P2 Rest
Switch, 4 rounds
Then:
P1 30s Handstand Holds (P2 holds P1’s feet)
P2 Rest
Switch, 4 rounds
Then:
P1 24x Split Jumps
P2 Rest
Switch, 4 rounds
Then:
P1 10x Reverse Burpees
P2 Rest
Switch, 4 rounds
Then:
P1 25x Jump Squats
P2 Rest 
Switch, 4 rounds
Then:
P1 20s Side Plank, right + 20s FLR + 20s Side Plank, left
P2 Rest
Switch, 4 rounds
Then:
P1 30s Arch Hold (prone on floor)
P2 Rest
Switch, 4 rounds
Then:
Cool Down
 
 
Workout 2, Strength
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Shoulder Passes 
3×5 Push-ups
3×10 Seated DB External Rotation
Then:
3×40 sec Toes-and-Nose Handstand Holds
Then:
5x Weighted Dips +
5x Strict Toes-to-Bar +
10x “Proper” Push-up (see photo) +
10 rounds
Rest as needed between rounds
Then:
5×5 KB Bottoms-up Press, AHAP
Then:
Cool Down
 
Workout 3, Power
2x15m Lunge + Quad Stretch + Pistol Squat
3×3 Bridges (10s hold)
4x Bridge Rolls (left + right = 1)
Then:
Snatch Complex @ 45#
Then:
5×1 Hang Clean + Front Squat + Jerk
Then:
5×2 Paused Clean Pulls (3 sec pause above knee)
Then:
Alternating EMOM
10x Target Burpees (8″ Pull-up Bar) 
15x Wall Ball
20 minutes
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
After the Bear Crawls, the Handsand Holds were challenging to say the least.  AJ showing great position. In many cases getting down was the hardest part.

After the Bear Crawls, the Handsand Holds were challenging to say the least. AJ showing great position. In many cases getting down was the hardest part.

"Proper" Push-up.

“Proper” Push-up.

I told you these would be back soon.

I told you these would be back soon.

20 sec on the left, 20 sec FLR, 20 sec on the right.

20 sec on the left, 20 sec FLR, 20 sec on the right.

Mobilizing the T-Spine is a staple of our pre-training prep.

Mobilizing the T-Spine is a staple of our pre-training prep.

The Arch holds are another really simple but challenging gymnastics position.

The Arch holds are another really simple but challenging gymnastics position.

Bridges and Bridge Rolls are a fantastic way to work up and create new areas of mobility.

Bridges and Bridge Rolls are a fantastic way to work up and create new areas of mobility.