3.17.15 Training Sessions (4)

General Preparation
Warm-up:
Throw Medicine Balls, various
10x Squats +
10x Burpees +
10x KBS
3 rounds to warm-up
Then:
Mobility:
N/A
Workout:
5:00 minute stations:
Tire Flip (1:1)
Burpee/Pull-up (5:5) OR Burpee/Lateral Barrier Hop (5:5) 
Ski Erg Calories (5:5/8:8)
Wall Ball (12:12)
2 rounds, 1:00 minute rest between rounds
Then:
Cool Down
 
 
Strength
Warm-up:
30x German Arm Swings
2×5 Band Tears
2×10 Dislocates
20x Hip Hinges
2x15m Tin Man Walk
15m Lunge + SL Balance + SLDL
3×10 KBS @ 40, 50, 60
Then:
Mobility:
T-Spine
Triceps
Couch Stretch
Then:
Workout:
3×10 RDL, light to warm-up
Then:
Work up on Front Squat
Then:
6×1 Front Squats with Chains @ 10/1/X/0 tempo 
Rest 2:00 minuets between sets
Then:
10x Cross-Over Push-ups on step +
10x Ring Rows +
M.E. L-Sit, for quality
3-4 sets
Then:
Cool Down
 
 
Competitive Fitness
Warm-up:
Throw Medicine Balls, various
10x Squats +
10x Burpees +
10x KBS
3 rounds to warm-up
Then:
Mobility:
T-Spine
Then:
Workout:
3×60 sec Forearm Stand
Then:
Then:
Snatch BB Complex @ 45/35#
Then:
4×1 Paused (2 sec below knee) Snatch 
Rest plenty between sets
Then:
15x Calories on Rower + 
15x Thrusters @ 105/80#
3 rounds, 1:1 rest
Then:
Cool Down
 
 
Hypertrophy Bootcamp
Warm-up:
30x German Arm Swings
2×10 Shoulder Dislocates
2×5 Weighted Dislocates
3×12 Banded Shoulder External Rotation
Then:
Mobility:
N/A
Then:
Workout:
7x Push-ups every 30s for 5 minutes
Then:
Work up to a 12RM Close-Grip Bench Press
Then:
Chest Press Giant Set
10x Close-Grip Bench Press @ 12RM + 
Drop weight 10#
Max reps Standard-Grip Bench Press +
Max Reps Neutral-Grip DB Chest Press +
Max Reps Medicine Ball Chest Pass @ 40#
This is one set, do 3
Rest fully between sets
Then:
3×1:00 FLR in Rings, every 10 sec do a Ring Push-up.
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
The most common injury doing Tire Flips is a Biceps Tear. Try to keep tyne shoulders in contact in maintain contact with the tire throughout the flip. Graham could be in a better position. we fixed him on the next rep.

The most common injury doing Tire Flips is a Biceps Tear. This photo serves as a good example of what NOT to do.  This separation places too much stress on the elbow flexors.

Keep the rings tight and close at the bottom. These guys had to do a 1:00 FLR, hitting a push-up every 10 sec.

Keep the rings tight and close at the bottom. These guys had to do a 1:00 FLR, hitting a push-up every 10 sec as the finale to their workout. OUCH!

I took this picture of Beau to show him elbow position . His hip mobility is quite good. But his ability to externally rotate his shoulders and extend through his thoracic spine is glaringly obvious in this picture. Sometimes seeing yourself helps the athlete connect what they're feeling with what they're doing.

I took this picture of Beau to show him elbow position . His hip mobility is quite good. But his ability to externally rotate his shoulders and extend through his thoracic spine is lacking. Sometimes seeing yourself helps the athlete connect what they’re feeling with what they’re doing.

Ring Rows are one of the best exercises we do in the gym. They're are scalable and address a much needed area of development: the scapular retractors.

Ring Rows are one of the best exercises we do in the gym. They’re scalable and address a much needed area of development: the scapular retractors.

There is little left in tank by the time you get to the Medicine Ball Tosses. The Xeve fighting to create space between his hands and the ball.

There is little left in tank by the time you get to the Medicine Ball Tosses. The Xeve fighting to create space between his hands and the ball.