4.10.15 Training Sessions (3)

General Preparation
Warm-up:
10x Balancing Leg swings
20x Hip Hinges
2×10 Half Bridges
2×10 Iron-Cross Kicks
2×10 Scorpion Kicks
2x15m Lunge + 15m Reverse Lunge 
2×5 Band Tears
2×10 Dislocates
3×5 KB Bottoms-up Press
3×3 KB Windmills
4×10 One-Arm KBS, AHAP
Then:
Mobility:
T-Spine
Then:
Workout:
Then:
Males start @ 40-50#, Females start @ 30-40#
Round 1: 10x Two-Handed KBS
Round 2: 8x Two-Handed KBS + 2x Headcutter
Round 3: 6x Two-Handed KBS + 2x Headcutter + 2x Goblet Squat
Round 4: 4x Two-Handed KBS + 2x Headcutter + 2x Goblet Squat + 2x TGU
Round 5: 2x Two-Handed KBS + 2x Headcutter + 2x Goblet Squat + 4x TGU
Rest fully, repeat at a heavier weight
Then:
30s Hard Row/Ski/Airdyne +
90s Rest
During “rest” perform:
Option 1: 5x Pull-ups + 10x Push-up + 20x Squats 
Option 2: 10x Toes-to-Bar + 20x Double Unders
Option 3: 3x Bar Muscle-ups + 3x Tire Flips
Option 4: 6x Deck Squat/Ball Slam + 20x Double Unders
Option 5: 2x Rope Climb + 10x Wall Ball
Do this until training session ends
Then:
Cool Down with 400m Walk
 
 
Strength
Warm-up:
10x Balancing Leg swings
20x Hip Hinges
2×10 Half Bridges
2×10 Iron-Cross Kicks
2×10 Scorpion Kicks
2x15m Lunge + 15m Reverse Lunge 
2×5 Band Tears
2×10 Dislocates
3×5 KB Bottoms-up Press
3×3 KB Windmill
Then:
Mobility:
T-Spine
Couch Stretch
Then:
Workout
3×10 RDLs
Then:
Work up on OHS
Then:
8×1 Paused (3 sec) OHS, AHAP
Then:
Cool Down
 
 
Competitive Fitness
Get warm
Then:
3×10 Bulgarian Ring Rows
Then:
Snatch BB Complex @ 45/35
Then:
Snatch from Blocks (above the knee) max for day. 
Then:
800m Run + 
30x Muscle-ups OR 30x C2B Pull-up +
800m Run
for time
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
When you have the flexibility to get to the floor add a deficit.

When you have the flexibility to get to the floor add a deficit.

Zeb conquering the rope during the "rest" portion of the intervals.

Zeb conquering the rope during the “rest” portion of the intervals.

For Christian the 450# tire was no problem.

For Christian the 450# tire was no problem.

The 3 sec pause forces you to be solid in the bottom. Kathy has improved her OHS tremendously in the last few months.

The 3 sec pause forces you to be solid in the bottom. Kathy has improved her OHS tremendously in the last few months.

T-Spine mobilization with the Jump Stretch band.

T-Spine mobilization with the Jump Stretch band.

One-Arm Swing.

One-Arm Swing.

Erica on her way off the deck.

Erica on her way off the deck.

We don't do a lot of kipping. But Miguel possesses adequate mobility and the strength to control it throughout.

We don’t do a lot of kipping. But Miguel possesses adequate mobility and the strength to control it throughout.