4.3.15 Training Sessions (3)

General Preparation
Warm-up:
5x Box Breathing Squats (4 sec)
10x Balancing Leg Swings
20x Hip Hinges
2x15m Lunge + 15m Bear Crawl
2×5 Wall Squats
2×10 Squats 
2×5 Band Tears
2×10 Dislocates
4×5 Goblet Squats
2×5 Tuck Jumps
Then:
Mobility:
Couch Stetch
Paleo Chair
Then:
Workout
“Keep Choppin”
200x Squats +
100x KBS @ 40/30 +
50x HR Push-ups +
50x Box Jumps @ 24/20″
100x Squats +
50x KBS +
25x HR Push-ups +
25x Box Jumps 
for time
OR
Scaled-up “Choppin”
200x Squats +
100x KBS @ 50/40 +
50x Dips +
50x Box Jumps @ 30/24 +
100x Squats +
50x KBS +
25x Dips +
25x Box Jumps 
for time
OR
Super Scaled-up “Choppin”
200x Squats +
100x KBS @ 60/45 +
50x HSPUs +
50x Box Jumps @ 30″
100x Wall Ball +
50x KBS +
25x HSPUs +
25x Box Jumps
for time
Then:
Fall Down
 
 
Strength
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2x15m Lunge + 15m Bear Crawl
2×5 Wall Squats
2×10 Squats 
2×5 Band Tears
2×10 Dislocates
4×5 Goblet Squats
2×5 Tuck Jumps
Then:
Mobility:
T-Spine
Lats
Then:
Workout:
4×6 Dead Row (RDL + Bent-Over Row = 1 rep)
Then:
4×4 KB Clean, AHAP
Then:
Work up on OHS
Then:
Paused (2 sec) OHS
2-2-2-2-2
Then:
4x (30/30) Bent-Body Hollows
Then:
Cool Down
 
 
Competitive Fitness
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2x15m Lunge + 15m Bear Crawl
2×5 Wall Squats
2×10 Squats 
2×5 Band Tears
2×10 Dislocates
2×5 Tuck Jumps
Then:
Mobility:
Athlete-specific
Then:
Workout:
Snatch BB Complex @ 45/35
Then:
5×1 Tempo Clean (4 sec first pull)
4 sets
Then:
Jerk Balance + Split Jerk, light and fast.
4 sets
Then:
Against a 10:00 minute clock
2000m Row +
M.E. Wall Ball @ 20/14
Record wall ball reps.
Then:
Cool Down
 
Coach’s Comment
I posted a new article in the Coach’s Blog on Unilateral Training Enjoy. 
 
Photos
Joe prepping for 4x4 KB Cleans.

Joe prepping for 4×4 KB Cleans.

Create momentum…catch.

Create momentum…catch.

The pauses are there to get the athlete more comfortable and stable in the bottom position. Beau got better each set, which is the idea as mobility and confidence with the weight over your head improves.

The pauses are there to get the athlete more comfortable and stable in the bottom position. Beau got better each set, which is the idea as mobility and confidence with the weight over your head improves.

Must be FYF.

Must be FYF.