3.30.15 Training Sessions (3)

General Preparation
Warm-up:
20x Balancing Leg Swings
20x Hip Hinges
15m Lunge + Quad Stretch
15m Lunge + Tin Man Walk
2×5 Wal Squats
2×10 Squats
2×5 Jump Squats
2×5 Band Tears
2×10 Dislocates
3×10 KBS @ 40, 50, 60
Then:
Mobility:
T-Spine
Then:
Workout:
15x Ring Rows, feet elevated +
15x Push-ups +
4 sets
Then:
10x Heavy Goblet Squat +
30m Bear Crawl +
10x DB Push Press +
30m Bear Crawl 
4 sets
Then:
P1 20x Split Jumps + 15m Wheelbarrow Walk 
P2 Hold P1’s feet during Wheelbarrow Walk
Switch, 4 rounds each
Then:
100x BB Grip Roll-ups
Then:
Cool Down
 
 
Strength
Warm-up:
20x Balancing Leg Swings
20x Hip Hinges
15m Lunge + Quad Stretch
15m Lunge + Tin Man Walk
2×5 Wal Squats
2×10 Squats
2×5 Jump Squats
2×5 Band Tears
2×10 Dislocates
3×10 KBS @ 40, 50, 60
Then:
Mobility:
T-Spine
Couch Stretch
Ankle or Shoulder External Rotation
Then:
Workout:
15 minutes to establish a max Front Squat @ 4010 tempo
Then:
15 minutes to establish a max Deadlift @ 4010 tempo
Then:
2x (1-5) Strict Toes-to-Bar Ladder, time permitting
Then:
Cool Down
 
 
Competitive Fitness
Warm-up:
Prep Shoulders
Then:
Mobility:
Athlete-specific
Then:
Workout:
3x Muscle-ups every minute on the minutes for 10 minutes
OR
3x C2B Pull-ups every minute on the minute for 10 minutes
Then:
Snatch BB Complex @ 45#
Then:
15 mins to establish a 1RM Power Snatch
Then:
15 minute clock
300m Run +
2x Legless Rope Climb
Max Rounds
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
It's not a jumping jack. Dip, drive and hold the lockout for a split second.

It’s not a jumping jack. Dip, drive and hold the lockout for a split second.

Chase it with a 30m Bear Crawl.

Chase it with a 30m Bear Crawl.

Maxing out on Front Squats. Katie looking solid all the way. They had to lower the bar for a four-count and achieve full range of motion for the rep to count.

Maxing out on Front Squats. Katie looking solid all the way. They had to lower the bar for a four-count and achieve full range of motion for the rep to count.

Get your mind right. Lifting heavy is as much mental as physical.

Get your mind right. Lifting heavy is as much mental as physical.

Then nail it.

Then nail it. 465

The Rope Climb is about efficiency. Lock the feet to advance the arms. Shari.

The Rope Climb is about efficiency. Lock in the feet to advance the arms. Shari.

On my way to a 230# Power Snatch. This picture really speaks to the intensity of the lifts.

On my way to a 230# Power Snatch. This picture really speaks to the intensity of the lifts.

It's a deep burn.

It’s a deep burn. Congrats to Naomi, our February Athlete of the Month.