3.27.15 Training Sessions (3)

General Preparation
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2x15m Lunge + 15m Bear Crawl
2×5 Burpees with Explosive Vertical Jump
Then:
Goblet Squat Strength Ladder
10 reps each @ 40, 50, 60, 70
Then:
Mobility:
N/A
Then:
Workout:
5x Burpee +
10x KBS +
30x KB Toe-Touches
1 set every 90 sec 
8 sets
5x Ball Slam +
10x Push-up +
30x Mountain Climbers
1 set every 2:00
6 sets
Then:
15m KB Rack Lunge, AHAP + 1-8 Strict TTB Ladder
15m Lunge + 1x TTB
15m Lunge + 2x TTB
15m Lunge + 3x TTB, etc.
Then:
Cool Down
 
 
Strength
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2x15m Lunge + 15m Bear Crawl
2×5 Band Tears
2×10 Shoulder Dislocates
3×10 KBS @ 40, 50, 60
2×5 Push-ups
Then:
Mobility:
T-Spine
Dip Prep
Then:
Workout:
German Body Comp Training
A1 10x RDL 
A2 10x Dips
12 minute AMRAP
Rest 3 minutes
B1 12x (6 each) DB Lunge 
B2 12x Floor Press
12 minute AMRAP
Rest 3 minutes
C1 6-8x Strict Pull-up
C2 6-8x Seated L-Raise
C3 8-10x Swiss Ball Leg Curl
12 minute AMRAP
Then:
Cool Down
 
 
Competitive Fitness
Get warm
Then:
10 minutes to work up to a heavy Cluster (Clean + Thruster)
Then:
27 Thrusters @ 95/75 +
27 Calories on C2 Rower +
21x Thrusters +
21x Calories +
15x Thrusters +
15x Calories +
9x Thrusters +
9x Calories
for time
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
Kelly mentioned she missed kipping. We took 90% of our kipping work out about two years ago. The truth is few have the prerequisite strength or range of motion to do it safely. Kara showing a pretty good strict toes-to-bar. The trick to strict toes-to-bar is controlling the lowering phase so as not to  start swinging recklessly on the bar.

Kelly mentioned she missed kipping. We took 90% of our kipping work out about two years ago. The truth is few have the prerequisite strength or range of motion to do it safely.  The trick to strict toes-to-bar is controlling the lowering phase so as not to start swinging recklessly back and forth on the bar. It’s not easy. And when you see people who can kip but can’t do the same movement slowly you understand why they shouldn’t be using momentum.

Can you demonstrate precision and accuracy under fatigue?

Can you demonstrate precision and accuracy under fatigue?

Fiona was very fast and accurate at the KB Toe Touch. Often times when you go fast you become reckless and less accurate. Impressive.

Fiona was very fast and accurate at the KB Toe Touch. Often times when you go fast you become reckless and less accurate. Impressive.

The lunges at the end of the workout were perhaps the hardest part. You can understand why. Not only are you tired from the previous work, but you have 90# across your chest trying to breathe, all the while moving from one end of the gym to the other. Miguel poised.

The lunges at the end of the workout were perhaps the hardest part of today’s madness. You can understand why. Not only are you tired from the previous work, but you have 90# across your chest trying to breathe, all the while moving from one end of the gym to the other. Miguel poised.

Full range of motion.

Full range of motion.

Drive through the front heel and work to stay tall. This one tends to leave a mark for a few days after.

Drive through the front heel and work hard to stay tall. This one tends to leave a mark for a few days.

I taught Lucy how to climb a top this morning. She had the ability and strength to do it all along, she just didn't know who to execute. needless to say she was pretty thrilled.

I taught Lucy how to climb a rope this morning. She had the ability and strength to do it all along, but just didn’t know who to execute. Needless to say she was pretty thrilled.

Stretch...

Stretch…

The elbow angle at the bottom of the Floor Press should be as close to 90 degrees as possible.

The elbow angle at the bottom of the Floor Press should be as close to 90 degrees as possible.

In true Friday fashion everyone gave a lot today. And when you give a lot you get a lot. The currency of self-improvement often involves biting off more than you can chew. But when it's over; when the pain subsides, you are left with an honest assessment of your character. In the end training is nothing more than a medium to discover who we are and what we're made of. And in the company of those who support andy encourage you it's easy to realize you've got more in the tank than you thought.

In true Friday fashion everyone gave a lot today. And when you give a lot you get a lot. The currency of self-improvement often involves biting off more than you can chew. But when it’s over; when the pain subsides and the sweat dries, you’re left with an honest assessment of your character. Real training is a medium to discover who we are and what we’re made of. And in the company of those who support and encourage your effort you often realize you’ve got more in the tank than you thought. Powerful indeed…