1.9.15 Training Sessions (3)

Session 1, General Preparation
Warm-up:
5x Box Breathing, integrate arms
20x Balancing Leg Swings
15m Lunge + Quad Stretch
2×5 Wall Squats
2×10 Squats
2×5 Burpees
Then:
Mobility:
T-Spine
Box Stretch
Workout:
10x Goblet Squat +
10x ATW, each direction
4 rounds, go up each round
Then:
30x KBS @ 50# +
10x Burpee/Pull-up OR Burpee/Box Jumps +
25x KBS 55# +
10x Burpee/Pull-up +
20x KBS 60# +
10x Burpee/Pull-up + 
15x KBS 70# +
10x Burpee/Pull-up +
10x KBS 80# +
10x Burpee/Pull-up +
5x KBS @ 90# +
10x Burpee/Pull-up 
Then:
5x100m Sprint on Ski Erg or Rower
Rest approx. 90 sec between efforts
Males on Rower <18 sec, Females <25 sec
Males on Ski Erg < 20 sec, Females <25 sec
Then:
Cool Down
 
Session 2, Strength
Warm-up:
2×5 Band Tears
2×5 Shoulder Dislocates
2×10 Shoulder Dislocates @ 2.5-10#
2×5 Push-ups
Then:
KBS Strength Ladder
10 reps each @ 40, 50, 60, 70
Then:
3×5 KB Bottoms-up Press, AHAP
Then:
Workout:
15x Axle Deadlift +
15m Kneeling Rope Pull, AHAP
4 sets
Then:
3xBench Press “21s”
Rest 2:00 minutes
Then:
Cool Down
5x20s Chin-Above Bar Holds 
60 sec rest
 
Session 3, Competitive Fitness
Get warm
Then:
Snatch BB Complex @ 45#
Then:
3×3 Duck Walk (5 steps forward, 5 steps back = 1 rep. Drop BB and Snatch between each rep), AHAP
Then:
21x Kipping Pull-ups +
15x Wall Walks +
9x Snatch @ 80#
One round
Then:
50 Calories on the Airdyne + 800m Run
for time
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos (several from 1.7.15)
Contemplating whether to continue means you're in the right space.

Contemplating whether to continue means the intensity is just right.

The board said, "ALL-OUT." But the truth is five all-out efforts are not possible over five rounds. So find your gear; a gear that challenges you to recover in 60 sec and live there. Too hard too early spells disaster.

The board said, “ALL-OUT.” But the truth is five all-out efforts are not possible with only 60 sec rest. So find your gear; a gear that challenges you to recover in 60 sec but doesn’t crush you. Too hard too early spells disaster.

Walkout Planks. Simple. Safe. Effective.

Walkout Planks. Simple. Safe. Effective.

Lelia has made HUGE strides in her squat mechanics over the past year. She never got frustrated, always listened, dod what she was told, and is realizing the benefits of her consistent work. Great job Lelia.

Lelia has made HUGE strides in her squat mechanics over the past year. She never got frustrated, always listened, did what she was told, and is finally realizing the benefits of her consistent work. Great job Lelia.

I love this exercise. Internally rotating in the bottoms trains the Brachioradialis to decelerate and is a necessary step to high velocity rings work. Progress to a more horizontal position and then to actual ring pull-ups.

I love this exercise. Internally rotating in the bottom trains the Brachioradialis to decelerate and is a necessary step to higher velocity rings work (i.e. muscle-ups). Progress to a more horizontal position and then to actual ring pull-ups using the same technique. 

You are what you do. Period.

You are what you do. Period.