2.18.15 Training Sessions (4)

General Preparation
Warm-up:
5x Box Breathing Squats
20x Balancing Leg Swings
30s German Arm Swings
20x Hip Hinges
2×10 Half-Bridges
2×5 Band Tears
2×10 Shoulder Dislocates
3×10 DB Arnold Press
Then:
Mobility:
Lat Stretch
T-Spine
Then:
Workout:
3x10s Eccentric-Only Pull-ups
4 sets, rest 2:00 minute between
Then:
10x DB Curls +
10x DB Upright Row +
Max Reps DB Strict Press +
20 sec ALL-OUT Battlesropes (various patterns)
Rest fully, 4 sets
Then:
Grip Work:
30/30 Rice Bucket Patterns (circular) +
60 sec Plate Pinch Step-ups
3-4 sets
Then:
Cool Down
 
Strength
Warm-up:
20x Balancing Leg Swings
30s German Arm Swings
20x Hip Hinges
2×10 Half-Bridges
2×5 Band Tears
2×10 Shoulder Dislocates
2×5 Weighted Dislocates
Then:
Mobility:
T-Spine
Paleo Chair
Shoulder External Rotation with Bands
Then:
Workout:
Then:
4×3 BTN Push Press
Then:
2x (5-3-1) OHS Waves
Rest fully between sets
Then:
3xME Snatch-Grip Deadlift @ heaviest OHS load
Then:
3×1:00 Box Arch Hold, time permitting
Then:
Cool Down
 
 
Competitive Fitness
Warm-up:
20x Balancing Leg Swings
30s German Arm Swings
20x Hip Hinges
2×10 Half-Bridges
2×5 Band Tears
2×10 Shoulder Dislocates
2×5 Weighted Dislocates
Then:
Mobility:
T-Spine
Paleo Chair
Shoulder External Rotation with Bands
Then:
Workout:
Then:
2x (1-4) Strict Ring Pull-ups
Then:
Jerk Balance + Jerk
4 sets
Then:
“Vomit Comet”
20x Sandbag Thrusters @ 60/40 +
15x KBS @ 60/45 +
10x Pull-up +
8x Burpee
3 rounds for time
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
What's your excuse?

What’s your excuse?

On the Eccentric-only Pull-ups the goal is to increase time under tension by taking advantages of the fact that we're approximately 30-40% stronger eccentrically than concentrically. Naomi showing great control and pace.

On the Eccentric-only Pull-ups the goal is to increase time under tension by taking advantages of the fact that we’re approximately 30-40% stronger eccentrically than concentrically. Having a partner to count for you keep you honest. Naomi showing great control and pace.

Elbows directly under the barbell. This ensures a clean, vertical press.

Elbows directly under the barbell. This ensures a clean, vertical press.

Upright Row. Some people can really bring the bells up. Other's not nearly as high. Stay in your comfort zone. Either way the Deltoids are being recruited.

Upright Row. Some people can really bring the bells up. Other’s not nearly as high. Stay in your comfort zone. Either way the Deltoids are being recruited.

A vertical trunk ensurs optimal loading of the shoulders and trunk. Brittany sound as always.

A vertical trunk ensurs optimal loading of the shoulders and trunk. Brittany sound as always.

A tool is a tool. How you use it determines it's effectiveness. The Battleropes made an appearance today.

A tool is a tool. How you use it determines it’s effectiveness. The Battleropes made an appearance today.