4.6.15 Training Sessions (3)

General Preparation
Warm-up:
10x Balancing Leg Swing
20x Hip Hinges
2x15m Lunge + 15m Tin Man Walk
2×5 Wall Squats
3×5 Goblet Squats
2×5 Jump Squats
2×5 Band Tears
2×10 Dislocates
3×3 Pull-ups
3×10 Split Jumps
Then:
Mobility:
N/A
Then:
Workout 
“Locomotor Mountain”
1st minute sprint 15m
2nd minute sprint 15m + 15m backpedal
3rd minute sprint 15m + 15m backpedal + 15m bear crawl 
4th minute sprint 15m + 15m backpedal + 15m bear crawl + 15m broad jump
5th minute sprint 15m + 15m backpedal + 15m bear crawl + 15m broad jump + 15m sprint
6th minute sprint 15m + 15m backpedal + 15m bear crawl + 15m broad jump
7th minute sprint 15m + 15m backpedal + 15m bear crawl 
8th minute sprint 15m + 15m backpedal
9th minute sprint 15m
Then:
Alternating EMOM
1st minute: 10x Whip Smash
2nd minute: 10x DB Push Press
3rd minute: 20x Split jumps
4th minute: 15x KBS
5th minute: 30x Mountain Climber
6 rounds (30 minutes)
Then:
Cool Down with 400m Walk
 
 
Strength
Warm-up:
10x Balancing Leg Swing
20x Hip Hinges
2x15m Lunge + 15m Tin Man Walk
2×5 Wall Squats
3×5 Goblet Squats
2×5 Jump Squats
2×5 Band Tears
2×10 Dislocates
3×3 Pull-ups
3×10 Split Jumps
Then:
Mobility:
Couch Stretch
Squat Hip Sequence
Then:
Workout:
5×10 Front Squats @ 60%
Rest plenty between sets
Then:
5×10 Deadlift @ 60%
Rest plenty between sets
Then:
3×10 Powell Raises
Then:
Cool Down
 
 
Competitive Fitness
Get warm
Then:
15-Minutes to establish max Power Clean and Jerk 
Then:
5×5 L-Pull-up OR 5×5 Muscle-ups
Then:
With a 12:00 cap:
Row 50 Calories
30 Thrusters 105/70#
30 Bar Facing Burpees
20 Thrusters 105/70#
20 Bar Facing Burpees
10 Thrusters 105/70#
10 Bar Facing Burpees
Max Calorie Row with the remainder of the 12:00 cap.
Then:
Walk 400m to cool down
 
Coach’s Comment
N/A
 
Photos
Jordan smashing the whip.

Jordan smashing the whip.

On the final set do as many reps as possible.

On the final set do as many reps as possible.

Tucker finishing a Thruster. Loading the skeleton overhead is a rest if you're mobility is optimal.

Tucker finishing a Thruster. If you can get into the right position overhead it’s a rest. If not the musculature takes the brunt of the load throughout. 

Bar facing.

Bar facing.

It's one of those days…

It’s one of those days…

Raw emotion.

Brittany in the moment. 

You know it's bad when you're saving grace is the 12:00 minute clock.

You know it’s bad when you’re saving grace is the 12:00 minute clock.