1.5.15 Training Sessions (3)

Session 1, General Preparation
Warm-up
5x Box Breathing
20x Balancing Leg Swings
30x German Arm Swings
20x Hip Hinges
2x15m Lunge + Spider Stretch
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
2×10 Shoulder Dislocates
Then:
5:00 Minute Mobility:
T-Spine
Shoulder Band Distractions
Hip Rotators
Then:
Workout, IWT
Phase I
12x KB Thrusters, AHAP +
60s Hard Row, Ski, Airdyne +
2:00 minute rest
3 sets
Rest 5 minutes
Then:
Phase II
12x KB Step-ups (Hold 2xKB in rack position) +
60s Hard Row, Ski, Airdyne +
2:00 minute rest
3 sets
Rest 5 minutes
Then:
Phase III
Partner Grip Work:
30s Grip Rolls, Flexion +
30s Grip Rolls, Extension +
20x Manual Resistance Reverse Curls
Switch, 2-3 sets each
Then:
Cool Down
 
Session 2, Strength (Week 1 of Squat/Strict Press Cycle)
20x Balancing Leg Swings
30x German Arm Swings
20x Hip Hinges
15m Lunge + Spider Stretch Combo
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
2×10 Shoulder Dislocates
Then:
5:00 Minute Mobility:
T-Spine
Ankle
Hip Rotators
Then:
Workout:
5×10 Back Squat @ 60%
Rest 90s 
Then:
5×10 Strict Press @ 60%
Then:
3×4-6 Straight Body Lowers, shoot for 10 sec lower
Then:
Cool Down
 
Session 3, Competitive Fitness
Get warm
Then:
Snatch BB Complex @ 45#
Then:
15 minute to establish max Paused Snatch (2 sec above knee)
OR
5×10 Back Squat @ 60%
Rest 90s 
Then:
5×10 Strict Press @ 60%
Rest 90s
Then:
4xME Toes-to-bar
Rest 90s
Then:
30s L-Hang from Rings +
30s FLR in rings
30s Bent Hollow-Body Rocks (see my Instagram feed for demo)
3 sets
Then:
Cool Down
 
Results
Paused Snatch:
Brittany R. – 115#
Inna M. – 85#
 
Coach’s Comment
N/A
 
Photos
KB Step-ups. Drive aggressively through the top leg. Work to keep the torso upright against the tug of the KBs on your chest.

KB Step-ups. Drive aggressively through the top leg. Work to keep the torso upright against the tug of the KBs on your chest.

Griptastic. Jordan applying the resistance.

Griptastic. Jordan applying the resistance.

I'm committing to having everyone spend at least 5:00 doing mobility work. Not only does it set them up for success later int he workout, but it hammers home the importance of mobility as a component to fitness, not something you should do every now and then, but something you should do daily.

I’m committing 5:00 minutes to mobility work every session. Not only does it set our athletes up for success later in the workout, but it hammers home the importance of mobility as PART of your fitness, not just something you do every now and then. Daily habits create lasting impressions over time.

The feet should touch the floor first. Lower as slowly as possible.

The feet should touch the floor first. Lower as slowly as possible.