2.13.15 Training Sessions (4)

General Preparation
Warm-up:
20x Balancing Leg Swings
20x Hip Hinges
30x German Arm Swings
2x15m Lunge + 15m Bear Crawl
2×5 Wall Squats
2×10 Squats
2×5 Band Tears
2×10 Dislocates
Then:
KBS + Goblet Squat + Push-up
10 reps each @ 40, 50, 60
Then:
Mobility:
T-Spine
Then:
Workout:
30/30 “Hell-Style” Intervals
30s Work + 30s “Rest” in compromising position
5x (30s Mountain Climbers + 30s FLR) 
Rest 1:00 minute
5x (30s Ball Slam + 30s Rack Hold)
Rest 1:00 minute
5x (30s Split Jump + 30s Step-ups)
Rest 1:00 minute
5x (30s Push Press + 30s OH Hold)
Rest 1:00 minute
5x (30s Whip Smash + 30s Parallel Squat hold) 
Rest 1:00 minute
5x (30s Target Burpee to 8″ Pull-up Bar + 30s Dead Hang) 
Then:
Cool Down
 
 
Strength
Warm-up:
20x Balancing Leg Swings
20x Hip Hinges
30x German Arm Swings
2x15m Lunge + 15m Bear Crawl
2×5 Wall Squats
2×10 Squats
2×5 Band Tears
2×10 Dislocates
Then:
KBS + Goblet Squat + Push-up
10 reps each @ 40, 50, 60
Then:
Mobility
T-Spine
Then:
Workout:
4×3 BB SOTS Press OR 4×5 Standing BTN Strict Press
Then:
5×5 Koji Front Squat (attach 2x KB to the end of the bar via Jump Stretch bands). See my Instagram for a demo.
Rest 3:00 minutes
During “rest” 10x DB Lunge + 10x DB Bent-Over Row
Then:
3×1:00 KB Rack Hold @ 1/2 BW
Every 10 sec perform a KB Front Squat
Rest as needed
3 sets
Then:
Cool Down
 
 
Competitive Fitness
Warm-up:
20x Balancing Leg Swings
20x Hip Hinges
30x German Arm Swings
2x15m Lunge + 15m Bear Crawl
2×5 Wall Squats
2×10 Squats
2×5 Band Tears
2×10 Dislocates
Mobility:
T-Spine
Workout:
3×3 Pull-up + Pull-over
Then:
BB Snatch Complex @ 45#
Then:
2x (Muscle Snatch + 4x Duck Walk) 
3 sets, AHAP
Then:
3 rounds at a conversational pace
1:00 Toes and Nose Handstand Hold +
2:00 KB Snatch (5:5)
30x Handstand Wall Runs +
2:00 Row for Calories
Then:
Cool Down
 
 
Hypertrophy Bootcamp
“I’ve seen bigger arms on a chair”
A1 20x Triangle Push-ups + M.E. Seated Hammer Curls 
A2 20x Triangle Push-ups + M.E. Seated Zottman Curls 
A3 20x Triangle Push-ups + M.E. Off-Set to pinkie Biceps Curls 
A4 20x Triangle Push-ups + M.E. Off-Set to index Finger Biceps Curls 
A5 20x Triangle Push-ups + M.E. Reverse EZ Bar Curl
A6 20x Triangle Push-ups + M.E. Straight Bar Curl
2 rounds
Then:
Crochet a blanket!
 
 
Coach’s Comment
N/A
 
Photos
I love these because they really reinforce proper bar positioning. Any digression from the ideal position of the bar and the arms are asked to do too much. Stack the bar high and tight and try to fight the chaos that the KBs create. Slow and steady.

I love these because they really reinforce proper bar positioning. Any digression from the ideal position of the bar on the torso and the arms are asked to do too much. Stack the bar high and tight and try to fight the chaos that the KBs create. Slow and steady.

Ashley mid-flight on the Mountain Climbers.

Ashley mid-flight on the Mountain Climbers.

The cue I like to give for the Bent-Over Rows is to "pull the thumbs into the armpits." You can see by the look of Kelly the cue is effective for really getting the elbows high and the scapula back and together.

The cue I like to give for the Bent-Over Rows is to “pull the thumbs into the armpits.” You can see by the look of Kelly the cue is effective for really getting the elbows high and the scapula back and together.

The whole idea of the "Hell-Style" intervals is to force people to "rest" in compromising positions. 30 secs of Dead Hang under high O2 demand fits the bill.

The whole idea of the “Hell-Style” intervals is to force people to “rest” in compromising positions. 30 seconds of Burpees followed by a 30 second Dead Hang with the diaphragm trying to gather air constitutes “compromising.” Janice fighting to hold on.

I was pleased with little diddy. The idea is to hold 1/2 BW for 1:00. I threw in a twist and told everyone they had to do a Front Squat every 10 seconds. Spicy.

I was pleased with this little diddy. The idea is to hold 1/2 BW for 1:00. I threw in a twist and told everyone they had to do a Front Squat every 10 seconds. Spicy.

Stereo looking good.

Stereo looking good.