3.20.15 Training Sessions (3)

General Preparation
Warm-up:
Locomotor Warm-up, 6-8 minutes
Then:
Mobility:
N/A
Workout:
Medicine Ball Circuit
15m Medicine Ball Bear Crawl +
15m Medicine Ball Reverse Bear Crawl +
15m Ball Slam/Burpee/Broad Jump +
15m Rock Carry
Switch back and forth for 10 minutes
Then:
“Front Rack Hell”
30s Hard Effort Row, Ski Erg or Airdyne +
5x Heavy KB Front Squats +
1-8 Strict Pull-up Ladder
Looks like…
30s Effort + 5x Front Squat + 1x Strict Pull-up
30s Effort + 5x Front Squat + 2x Strict Pull-up  
Then:
3×1:00 Zercher Sandbag Hold, AHAP. Every 10s perform a FULL squat
Then:
Cool Down with Core Work, time permitting
 
Strength
German Body Comp
A1 12x Axle Deadlifts 
A2 12x Seated DB Shoulder Press
A3 30s L-Hang from Pull-up Bar
12 minute AMRAP
Then:
B1 12x DB Cyclist Squats
B2 12x BB Hanging Rows
B3 30s Bent-Body Hollow
12 minute AMRAP
Then:
C1 12x Floor Press or Ring Push-ups
C2 12x Standing Hammer Curls 
C3 30s L-Sit (accumulate if necessary) 
12 minute AMRAP
Then:
Cool Down
 
 
Competitive Fitness
Warm-up:
30x German Arm Swings
2×5 Band Tears
2×10 Shoulder Dislocates
2x15m Lune + 15m Bear Crawl
2×5 Push-up + Scap Push-up
2×20 Handstand Shoulder Taps
4×10 KBS @ 40, 50, 60, 70
Then:
Mobility:
T-Spine
Workout:
10-minutes to establish a heavy Clean
Then:
8 minute clock:
3x HSPU +
3x Clean @ 185/125 +
6x HSPU +
3x Clean +
9x HSPU +
3x Clean +
12x HSPUS +
6x Clean +
15x HSPU +
6x Clean +
18x HSPU +
6x Clean +
21x HPSU +
9x Clean, etc.
Add 3 reps to each round of HSPUs and 3 reps every three rounds of cleans
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
 
Every time the hand moves push the ball.

Every time the hand moves push the ball.

Rock Carry. Ughh.

Rock Carry. Ughh.

I love these bent-Body Hollows. And although they're aren't super technical, they do teach the beginning stapes of the hollow position.

I love these Bent-Body Hollows for their simplicity and effectiveness.

We concluded "Rack Hold Hell" with some Zercher Sandbag Holds. I challenged the men to hold the 100# bag. Christian mid-set.

We concluded “Rack Hold Hell” with some Zercher Sandbag Holds. I challenged the men to hold the 100# bag. Christian mid-set.

No words necessary.

Are you?

Go get it.

Go get it.

Strive to keep the wrist straight when you have the Kettlebell overhead. This is a more solid and stable position. It also send the shoulder the correct message. Losing the wrist (i.e. extending it) send a signal of weakness not strength to the more proximal joint.

Keep the wrist straight when you have the Kettlebell in this position or overhead. This is a more solid and stable position. It also sends the shoulder the correct message. Losing the wrist (i.e. extending it) sends a message of weakness not strength to the more proximal joint.

As is always the case with German Body Comp, the weight starts out light then has you thinking twice.

As is always the case with German Body Comp, the weight starts out light then has you thinking twice.

Hold yourself to a standard during the 30s interval. It's not a joy right. You get what you give.

Hold yourself to a standard during the 30s interval. It’s not a joy right. You get what you give.

Feeling a little zapped.

Feeling a little zapped.

These seem to be getting a little easier. Next is the straight-legged variety.

These seem to be getting a little easier. Next is the straight-legged variety.