2.2.15 Training Sessions (4)

General Preparation
Warm-up:
5x Box Breathing Squats 
15m Lunge + Quad Stretch
2×5 Wall Squats
2×10 Lateral Lunges, go for stretch 
2×10 Squats
2×5 Jump Squats
2×10 Shoulder Dislocates
2×5 Burpees
2×5 Tuck Jump
Then:
Mobility:
Sit Indian-Style for 2:00, search and destroy
T-Spine
Then:
Workout:
30 sec Ski or Row (see 30 sec standards on whiteboard) +
90 sec “rest”
12 rounds
During “rest” perform 
Rds 1, 4, 7, 10: 10x Whip Smash (powerful singles)
Rds 2, 5, 8, 11: 10x Target Burpees
Rds 3, 6, 9, 12: 10x Heavy Ball Slams
Then:
300 sec Dead Hang 
Every time you drop do 20x Strict Push-ups 
Then:
Cool Down
 
Strength
Warm-up:
5x Box Breathing Squats 
15m Lunge + Quad Stretch
2×5 Wall Squats
2×10 Lateral Lunges, go for stretch 
2×10 Squats
2×5 Jump Squats
2×10 Shoulder Dislocates
2×5 Burpees
2×5 Tuck Jump
Then:
Mobility:
Sit Indian-Style for 2:00, search and destroy
T-Spine
Then:
Workout:
Back Squats 
3-3-8-8-8
Do 8s @ 73%
Then:
BB Strict Press
3-3-8-8-8
Do 8s @ 73%
Then:
3xME UB Jumping Back Squats @ 45#
Then:
5-Minutes Max Push-ups
Record reps
Then:
Cool Down
 
 
Competitive Fitness
Get warm
Then:
15 minutes to find max Snatch for day
Then:
15 minutes to establish max Clean and Jerk
Then:
“Helen”
3 rounds for time
400m Run +
21x KBS +
12x Kipping Pull-ups
Then:
Cool Down
 
 
Hypertrophy Bootcamp
Warm-up:
5x Box Breathing Squats 
15m Lunge + Quad Stretch
2×5 Wall Squats
2×10 Lateral Lunges, go for stretch 
2×10 Squats
2×5 Jump Squats
2×10 Shoulder Dislocates
2×5 Burpees
2×5 Tuck Jump
Then:
Mobility:
Sit Indian-Style for 2:00, search and destroy
T-Spine on box
Then:
Workout:
Back Squats 
3-3-8-8-8
Do 8s @ 73%
Then:
4×10 DB Lateral Lunges, AHAP
Then:
3xME UB Jumping Back Squats @ 45#
Then:
100x Calf Raises, partition as needed. 
 
Coach’s Comment
N/A
 
Photos
Max effort implies a commitment to testing your boundaries. Few have what it takes to give a true max effort. It hurts too much. It also packs a large neurological punch, which is why you can't do it all the time.

Max effort implies a commitment to testing your boundaries. Few have what it takes to give a true max effort. It hurts too much. It also packs a large neurological punch, which is why you can’t do it all the time.

Szabo working the frontal plane.

Szabo working the frontal plane.

Stay arms length from the wall throughout the calf raises to ensure your bodyweight stays over your feet. The tendency is to shift forward as you raise.

Stay arms length from the wall throughout the calf raises to ensure your bodyweight stays over your feet. The tendency is to shift forward as you raise.

Find the target, hit the target. It's amazing what that 6-12" jump will add to the O2 demand of the burpee.

Find the target, hit the target. It’s amazing what that 6-12″ jump will add to the O2 demand of the burpee.

Week 5 of our squat cycle. 3x8 @ 73%.

Week 5 of our squat cycle. 3×8 @ 73%.

Strict or not at all.

Strict or not at all.