4.13.15 Training Sessions (3)

General Preparation
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
2x15m Lunge + 15m Tin Man Walk
3×10 Goblet Squat @ 30, 40, 50
3×10 Split Jump
2×5 Tuck Jump
3x Max Effort Broad Jump
Then:
Mobility:
T-Spine
Box Stretch
Then:
Workout:
200 Rep Team Box Jump Ladder, 100 reps each (10:10), as high as possible
Then:
Walking KBS / Sprint Combo
15m Walking Swing @ 40# + 15m Sprint Back
15m Walking Swing @ 50# + 15m Sprint Back
15m Walking Swing @ 55# + 15m Sprint Back
15m Walking Swing @ 60# + 15m Sprint Back
Rest while partner goes
3 rounds each
Then:
5×5 DB Man-Maker, AHAP 
Then:
Cool Down
 
 
Strength
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
2x15m Lunge + 15m Tin Man Walk
3×10 Goblet Squat @ 30, 40, 50
3×10 Split Jump
2×5 Tuck Jump
3x Max Effort Broad Jump
Then:
Mobility:
T-Spine
Box Stretch
Athlete-Specific
Then:
Workout:
Front Squat
5 rep @ 55%
5 reps @ 63%
3×10 reps @ 68%
Rest plenty between sets
Then:
Deadlift
5 rep @ 55%
5 reps @ 63%
3×10 reps @ 68%
Rest plenty between sets
Then:
“10-Minute Push-up Challenge 2.0” (variant)
10x Strict Push-up +
20 sec Rest
10 rounds
Then:
Cool Down
 
 
Competitive Fitness
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
2x15m Lunge + 15m Tin Man Walk
3×10 Split Jump
2×5 Tuck Jump
3x Max Effort Broad Jump
Then:
Mobility:
Athlete-Specific
Then:
Workout:
5×5 Wide-Grip Pull-up
Then:
15-minutes to establish max for day Drop Snatch
Then:
15:00 AMRAP
5x Power Clean +
10x Toes-to-Bar +
15x Wall Ball
Then:
Cool Down
 
 
Coach’s Comment
N/A
 
Photos
Monday is Front Squat and Deadlift day. Use your best judgement on the Deadift. While the last set calls for max reps keep it clean and protect your spine. Nothing is worth an injury. Baines under control.

Monday is Front Squat and Deadlift day. Use your best judgement on the Deadift. While the last set calls for max reps keep it clean and protect your spine. Nothing is worth an injury. Baines under control.

Drop between the DBs during the Man-Makers. The DBs make the movement harder 1. because you have weight and 2. because of the added range of motion required. If you don't drop all the way down you're neglecting a critical component of the movement. Jordan perfect as usual.

Drop between the DBs during the Man-Makers. The DBs make the movement harder 1. because they’re heavy, and 2. because of the added range of motion required. If you don’t drop all the way down you’re neglecting a critical component of the movement. Jordan perfect as usual.

Be careful not lean back too far at the top of your Deadlift. Stand upright, but not too far back. Robin showing a perfect finish position.

Be careful not to lean back too far at the top of your Deadlift. Stand upright, but not too far back. Robin showing a perfect finish position.

Farrah digging deep.

Farrah digging deep on her set of max reps.