4.10.15 Training Sessions (3) by admin | Apr 10, 2015 | Today in The GymGeneral 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. Zeb conquering the rope during the “rest” portion of the intervals. 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. T-Spine mobilization with the Jump Stretch band. One-Arm Swing. 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.