3.24.15 Training Sessions (3)

General Preparation
Warm-up:
Throw Medicine Balls (various)
Then:
2×5 Band Tears
2×10 Shoulder Dislocates
15m Lunge + Quad Stretch, slow
2×5 Wall Squats @ 4040 tempo
2×10 Squats 
2×5 Burpees with explosive jump (max height) 
4×10 Goblet Squat @ 40, 50, 60, 70
2×5 Tuck Jumps
Then:
Mobility
T-Spine
Then:
Workout:
Then:
100x Wall Ball @ 25/14
P1 10x Wall Ball 
P2 Rest
Switch, 10 rounds each
Then:
P1 10x DB Man-Maker @ 30/20# + 100m Row/Ski or 12/10 Calories on Airdyne
P2 10x DB Man-Maker + 100m Row/Ski or 12/10 Calories on Airdyne
P1 9x DB Man-Maker + 100m Row/Ski or 12/10 Calories on Airdyne
P2 9x DB Man-Maker + 100m Row/Ski or 12/10 Calories on Airdyne
P1 8x DB Man-Maker + 100m Row/Ski or 12/10 Calories on Airdyne
P2 8x DB Man-Maker + 100m Row/Ski or 12/10 Calories on Airdyne
Continue until each player completes the round of 1
Then:
Cool Down
 
 
Strength
Warm-up:
2×5 Band Tears
2×10 Shoulder Dislocates
15m Lunge + Quad Stretch, slow
2×5 Wall Squats @ 4040 tempo
2×10 Squats
2×5 Burpees with explosive jump (max height) 
3×5 SOTS Press with Dowel Rod
Then:
Mobility:
T-Spine
Shoulder Distractions
Then:
Workout:
3×10 RDL, light
Then:
4x BTN Snatch-Grip Push Press right into
3x OHS
Rest plenty, 4 sets
Then:
4×5 Pendlay Rows
Then:
Cool Down
 
 
Competitive Fitness
Warm-up:
2×5 Band Tears
2×10 Shoulder Dislocates
15m Lunge + Quad Stretch, slow
2×5 Wall Squats @ 4040 tempo
2×10 Squats
2×10 Pistols 
3×5 KB Bottoms-up Press, AHAP
Then:
Mobility:
T-Spine
Super-Friend Shoulder Internal Rotation
Then:
Workout:
2x Muscle Clean + 2x Front Squat + 2x Push Press
3 sets, light
Then:
4×1 Slow-Tempo Cleans (5 sec first pull) 
Then:
4×5 Explosive Jumping Back Squats, AHAP to maintain speed and explosiveness
Then:
3x Bar Muscle-up OR 3x Strict HPSU OR 3x Kipping HSPU +
5x Thrusters @ 115/75# +
15x Double Unders + 
60 sec rest
4 rounds
Then:
Cool Down
 
Birthday Workout
Happy 32nd Birthday Misti
32x Lunge +
32x Squat +
32x Burpee
2 rounds to warm-up
Then:
1:00 M.E. Airdyne
The goal is 32 calories.
If you get it you get a 2:00 rest
If not, make up the difference in HSPUs
4 rounds
Then:
32 Strict Pull-ups
Partition as needed
Then:
1983m Ski Erg for time
Then:
Fall Down
 
 
Coach’s Comment
N/A
 
Photos
Straps make a world of difference when you do OHS. Without them it's hard to focus on anything other than the pressure going through your wrists.

Straps make a world of difference when you do Overhead Squats. Without them it’s hard to focus on anything other than the pressure going through your wrists.

I had everyone do a max effort vertical jump out of their Burpees during today's warm-up. I like it as a means of turning everything on in preparation for the upcoming work.

I had everyone do a max effort vertical jump out of their Burpees during today’s warm-up. I like it as a means of turning everything on in preparation for the upcoming work.

"Perhaps the most difficult exercise we do in the gym," says everyone.

“Perhaps the most difficult exercise we do in the gym,” says everyone.

I played with foot position for the RDLs. Turn the tows out, match your knee angle with your foot position, keep the feet flat, and scape the legs all the way to the bottom.

I played with foot position for the RDLs. Turn the toes out, match your knee angle with your foot angle (out), keep the feet flat with weight biased toward back half of foot, and scape the legs all the way to the bottom.