1.26.15 Training Sessions (4)

General Preparation
Warm-up:
5x Box Breathing Squats
2x15m Lunge + 15m Tin Man Walks
2×5 Wall Squats
2×10 Squats
2×10 Shoulder Dislocates
4×10 KBS @ 40, 50, 60, 70
4×4 KB Windmill
Then:
Mobility:
Shoulder Band Distractions
Hip Rotators
Then:
Workout:
Phase I
15x Double KBS +
60s Hard Row/Ski/Airdyne +
2:00 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
6x TGU +
20x Split Jumps
3 rounds
Then:
Cool Down
 
Strength
Warm-up:
5x Box Breathing Squats
2x15m Lunge + 15m Tin Man Walks
2×5 Wall Squats
2×10 Squats
2×10 Shoulder Dislocates
4×10 KBS @ 40, 50, 60, 70
4×4 KB Windmill
Then:
Mobility:
T-Spine
Couch Stretch
Then:
Workout:
5×8 Back Squat @ 65#
Then:
5×8 Strict Press @ 65%
Then:
3x30s Bent-Arm Ring Row Holds (see photo)
Then:
Cool Down 
 
 
Competitive Fitness
Get warm
Then:
3×40 sec Toes and Nose Handstand Hold
Then:
Snatch BB Complex @ 45#
Then:
15 minutes to establish max Snatch Balance for day
Then:
Jerks, from rack
1×3 @ 60%, 1×3 @ 70%, 2×1 @ 80%, 2×1 @ 85%
Then:
21-15-9
Deadlift + Box Jump
Then:
Cool Down
 
 
Hypertrophy Bootcamp
Warm-up:
5x Box Breathing Squats
2x15m Lunge + 15m Tin Man Walks
2×5 Wall Squats
2×10 Squats
2×10 Shoulder Dislocates
4×10 KBS @ 40, 50, 60, 70
4×4 KB Windmill
Then:
Mobility:
T-Spine
Couch Stretch
Then:
Workout:
5×8 Back Squat @ 65%
Then:
3×20 Jumping Back Squats @ 45#
Then:
4×8 RDL, AHAP
Then:
Cool Down
 
Coach Comments
N/A
 
Photos
The goal is to survive all twenty reps unbroken.

The goal is to survive all twenty reps unbroken.

As always I humbled everyone with a simple ring exercise to cool down. Try to keep the elbows back behind the torso and the chest out. Rock back onto the heels to experience the weight through the upper body more.

As always I humbled everyone with a simple ring exercise to cool down. Try to keep the elbows back behind the torso and the chest out. Rock back onto the heels to experience the weight through the upper body more.

It's never too early...

Too early???

Jennifer showing good elbow/shoulder position.

Jennifer showing good elbow/shoulder position.

The 60 sec interval is meant to be difficult. By the time you finish you should be somewhere in the neighborhood of 90% MHR,

The 60 sec interval is meant to be difficult. By the time you finish you should be somewhere in the neighborhood of 90% MHR.