4.7.15 Training Sessions (3)

General Preparation
Warm-up
5x Box Breathing Squats
50x Jumping Jacks
2x15m Lunge + 15m Tin Man Walk
2×10 Squats
2×5 Jump Squats
2×5 Band Tears
2×10 Dislocates
2x30s Handstand Hold (20 deg)
2×5 Burpees
Then:
Mobility:
N/A
Then:
Workout
Tag Team Progression, switch players every 60s until you complete
100x Burpee/Pull-ups OR Burpee/Box Jumps +
150x Wall Ball @ 20/14# +
200x Calories, any machine
150x DB Snatches (1:1) @ 40/25#
100x HR Push-ups 
40 minute AMRAP
Then:
Cool Down with 400m Walk
 
 
Strength
Warm-up:
30x German Arm Swings
2×5 Band Tears
2×10 Dislocates
3×5 Scap Push-ups
2×10 Seated DB Shoulder External Rotation
2×10 Elbow Corckscrews (clockwise and counterclockwise) 
Then:
Mobility:
T-Spine
Then:
Workout
“Get Swole”
4×10 Push-ups 
Set 1: Standard Push-ups
Set 2: Staggered Right Forward
Set 3: Staggered Left Forward
Set 4: Triangle Push-ups
40 total
Then:
Establish a 10RM Close-Grip Bench Press @ 3010 tempo, 2-3 sets
Then with that weight:
Max Reps Close-Grip Bench Press +
15 sec rest 
Max Reps Standard-Grip Bench Press (1-3 additional reps)
3:00 minute rest
3 sets
Then:
B1 6-8x Semi-Supinated Chin-ups 
B2 6-8x Seated DB Zottman Curls @ 4010 tempo
B1 4-6x Semi-Supinated Chin-ups
Rest 3:00 minutes
3 sets
Then:
Cool Down
 
 
 
Competitive Fitness
Warm-up
50x Jumping Jacks
2x15m Lunge + 15m Tin Man Walk
3×10 KBS
3×3 Windmills
4x (20s Arch Rocks + 10s Rest)
Then:
KB Progression
5x Double Clean +
5x Strict Press +
5x Front Squat + 
5x Push Press
3 sets, increase to AHAP
Then:
30x Handstand Push-ups (a version you can not do more than 10 of at once)
Then:
5-10-15-20-15-10-5 Toes-to-Bar + 15m Zercher Sandbag Lunge @ 80/60#
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
Decline Push-ups in the Parallettes. Be sure to take advantage of the full range.

Decline Push-ups in the Parallettes. Be sure to take advantage of the full range.

Nicole showing great position. Too often people collapse on the Rower. Ideally the torso should stay erect. Load the legs and drive into the Rower.

Nicole showing great position. Too often people collapse on the Rower. Ideally the torso should stay erect. Load the legs and drive through the feet. 

Float and catch.

Float and catch. You think she’s focused? 

Sandbag Zercher Lunge. At 80# it becomes challenging to breathe and stay upright.

Sandbag Zercher Lunge. At 80# it becomes challenging to breathe and stay upright. The back knee should make subtle contact with the floor.