1.12.15 Training Sessions (4)

General Preparation
Warm-up:
5x Box Breathing
20x Balancing Leg Swings
30x German Swings
20x Hip Hinges
2x15m Lunge + 15m Bear Crawl
2×5 Wall Squats
2×10 Squats
2×10 Shoulder Dislocates
Then:
Mobility:
N/A
Then:
Workout:
45 sec work, 15 sec transition:
Row 
KB Rack Hold 
Burpee @ <12 reps
Ski Erg
Heavy Alternating KBS
FLR in Rings
Whip Smash
Dead Hang from Pull-up Bar, every 10 sec do a Strict Pull-up
Rest
Until class is over
Then:
Cool Down
 
 
Performance
Warm-up:
5x Box Breathing
20x Balancing Leg Swings
30x German Swings
20x Hip Hinges
2x15m Lunge + 15m Bear Crawl
2×5 Wall Squats
2×10 Squats
2×10 Shoulder Dislocates
Then:
Mobility:
T-Spine
Box Stretch, 2×30 sec each
Then:
Workout:
3x40s Headstands
3x30s Prone Dowel Raises
Then:
Back Squat
5×55%
5×63%
3×10@68%
Then:
Strict Press
5×55%
5×63%
3×10@68%
Then:
4×3 Medicine Ball Walkout Planks
 
 
Hypertrophy Bootcamp (Legs)
Warm-up:
5x Box Breathing
20x Balancing Leg Swings
30x German Swings
20x Hip Hinges
2x15m Lunge + 15m Bear Crawl
2×5 Wall Squats
2×10 Squats
2×10 Shoulder Dislocates
Then:
Mobility:
N/A
Then:
Workout:
Back Squat
5×55%
5×63%
3×10@68%
Then:
5×10 (5 each) DB Lunges, AHAP
Chase each set with 10x Split Jumps
Then:
3×10 RDLs
Then:
4×3 Medicine Ball Walkout Planks
 
 
Competitive Fitness
Warm-up:
5x Box Breathing
20x Balancing Leg Swings
30x German Swings
20x Hip Hinges
2x15m Lunge + 15m Bear Crawl
2×5 Wall Squats
2×10 Squats
2×10 Shoulder Dislocates
Then:
Mobility:
T-Spine
Wrist Prep
Then:
Workout:
Snatch BB Complex @ 45#
Then:
15 minutes to establish Max Snatch for day
Then:
15 minutes to establish Max Clean and Jerk for day
Then:
30x Wall Ball @ 20/14 + 
300m Ski Erg +
30x Wall Ball
for time
Then:
Cool Down
 
Results
PRs:
Inna M. – 125#
 
Coach’s Comment
N/A
 
Photos
The Tripod hold with the toes pointed to the ceiling is a good starting place to develop the core strength for more inverted work. Be sure to balance the weight somewhat evenly between the hands and head.

The tripod hold with the toes pointed to the ceiling is a good starting place to develop the core strength for more advanced inverted work. Be sure to balance the weight somewhat evenly between the hands and head. Move slowly from a bent knee position to a full extended position. Kelly looking solid.

Tripod hold too easy, try a forearm hold. The base of support is smaller, demanding more from the core  musculature.

Tripod hold too easy? Try a forearm hold. The base of support is smaller, increasing the demand on the core musculature.

The 12:15pm class doing the prone dowel raises. Nothing more humbling than a alb dowel kicking your ass.

The 12:15pm class doing the prone dowel raises. Nothing more humbling than a alb dowel kicking your ass.

Medicine Ball Walkouts.

Medicine Ball Walkouts. The heavier the ball the harder it becomes to move across the floor.