4.15.15 Training Sessions (3)

General Preparation
Warm-up:
10x Balancing Leg Swings
2x15m Lunge + 15m Bear Crawl
2×10 Squats
Arm Circles (10/10/10)
2×5 Band Tears
2×10 Dislocates
2×5 Push-ups
3x Max Effort Broad Jumps
Then:
Mobility:
Bretzel Stretch, 2×30 sec each
T-Spine
Then:
Workout:
4x30s Handstand Hold (20 deg)
Then:
Perform Tag-Team Style
10-12-14-16-18-20
Calories on Rower/Ski Erg + Heavy DB Lunges + Burpees
P1 does 10 calories
P2 does 10 calories
P1 does 10x DB Lunges
P2 does 10x DB Lunges
P1 does 10x Burpees
P2 does 10x Burpees
Repeat for 12-14-16-18-20
30 minute time cap
Then:
Cool Down

 

Strength
Warm-up:
10x Balancing Leg Swings
2x15m Lunge + 15m Bear Crawl
2×10 Squats
Arm Circles (10/10/10)
2×5 Band Tears
2×10 Dislocates
2×5 Push-ups
3x Max Effort Broad Jumps
Then:
Mobility:
T-Spine
Bretzel Stretch, 2x30s
Then:
Workout 1:
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:
20s Bent-Arm Chin Hang +
20s L-Sit +
5x Walkout Planks
3-4 sets
OR
Workout 2:
Work up to 3RM Strict Press
Then, with that weight:
4×4 Push Press (2 sec pause at top)
Then:
4×8 Back Squat
Then:
20s Bent-Arm Chin Hang +
20s L-Sit +
5x Walkout Planks
3-4 sets
Then:
Cool Down

 

Competitive Fitness
Gymnastics:
2x (1-6) Strict HSPU Ladders
Then:
Work up on Paused (3 sec in dip position) Split Jerk
Then:
4×1 Paused Split Jerk
Then:
Every minute, on the minute, for 21 minutes (7 sets):
Minute 1 – 15x KBS @ 60/45
Minute 2 – 8x Burpee/Box Jump-Overs @ 24/20″
Minute 3 – 10x Ball Slams @ 40/30
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
The Bretzel Stretch, a new staple in our mobility work.

The Bretzel Stretch, a new staple in our mobility work.

Lean back, drive through the front heel, core braced. The lunge should look control and stable all the way through. Collapsing in the bottom is a sign that the weight is too much.

Lean back, drive through the front heel and pay attention to where you are in space. The lunge should look controlled and stable all the way through. Collapsing in the bottom is a sign that the weight is too much or the athlete is overly fatigued.

Often times in a state of fatigue it's easy to forget about that 'jump and clap' portion of the burpee. Hodl yourself accountable and finish the movement with authority.

Often times in a state of fatigue it’s easy to forget about that ‘jump and clap’ portion of the burpee. Hodl yourself accountable and finish the movement with authority.

The aftermath. Seth got pushed today. That's why it' so important to train with someone who can pull you up, help you along, and show you what the level of fitness you seek looks like.

The aftermath. Seth got pushed today. That’s why it’ so important to train with someone who can pull you up, help you along, and show you what the level of fitness you seek looks like.

The simple tools are often the most effective. A rope, some rings, and a pair of parallettes. You can do a lot with that.

The simple tools are often the most effective. A rope, some rings, and a pair of parallettes. You can do a lot with that if you know what you’re doing.