4.22.15 Training Sessions (3)

General Preparation
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2×10 Half Bridges
2x15m Lunge + 15m Tin Man Walk
2×5 Wall Squats
2×5 Squats
2x Jump Squats
3×10 Goblet Squat
Then:
Mobility:
Bretzel Stretch
T-Spine
Then:
Workout:
20x Bulgarian Bag Halos + 
2x (30/30) Mountain Climbers. “Rest” in FLR position.
Rest 2:00 minutes
3 sets
Then:
4x (15x UB KBS + 3x Breathes)
1 set @ 50/40#
1 set @ 60/45#
120 total KBS
Then:
30 Calories, any machine +
20x Wall Ball @ 20/14# + 
10x HR Push-ups
3 rounds, 1:1 Rest
Then:
“TGU Test,” time permitting
10x UB TGU (1:1), AHAP 
Then:
Cool Down
 
 
Strength
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
2x15m Lunge + 15m Tin Man Walk
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
2×5 Band Tears
2×10 Dislocates
Then:
Mobility:
Bretzel Stretch
Box Stretch
T-Spine
Then:
Workout:
Front Squats 
5 reps @ 50%
3 reps @ 60%
1 rep @ 70%
AMRAP @ 75%
Then:
Deadlifts 
5 reps @ 50%
3 reps @ 60%
1 rep @ 70%
AMRAP @ 75%
Then:
For 3:00 minutes: 20s Arch Hold + 10s rest
Rest 2:00, repeat once
Then:
Cool Down
OR
5×3 Paused Back Squats (3 sec pause) 
Then:
5×3 Snatch-Grip Deadlifts, add deficit if possible.
Then:
For 3:00 minutes: 20s Arch Hold + 10s rest
Rest 2:00, repeat once
Then:
Cool Down
 
 
Competitive Fitness
Get warm
Then:
Snatch BB Complex @ 45/35#
Then:
4×2 Muscle Snatch, AHAP
Then, with that weight…
3×10 OHS
Then:
3×8 Jumping Back Squats, AHAP
Then:
7x Power Snatch +
14x Toes-to-Bar +
21x Box Jump-Overs
3 rounds for time
Then:
Cool Down
 
 
Coach’s Comment
I’m going to be starting a Weightlifting Team at GP. The team will meet every Saturday from 10am-12pm for practice and is for athletes interested in participating in a Weightlifting Competition at some point.

We will follow a basic 4-week progression/cycle and max out once a month in the Snatch and Clean and Jerk. Every other month we’ll do a mock weightlifting meet in the gym.

The first practice will be June 6th. GP members can participate for free but are required to meet with me to establish readiness. Non-GP members will be required to purchase a Weightlifting Team membership and are subject to approval.

We will have a formal team meeting some time in the next month to discuss details.

Contact me via email or in the gym so I can put your name on my list. Space will be limited to preserve an optimal coach-to-athlete ratio.

 
Photos
Progress. A few months out of surgery and Baines is looking more and more solid with weight over his head.

Progress. A few months out of surgery and Baines is looking more and more solid with weight over his head.

The weight should be heavy enough to challenge you but not so heavy it bogs you down. The idea is to give everything you have to each jump. Squeeze the glutes aggressively and try to put your head on the ceiling. Short of this level of intensity you're wasting your time.

The weight should be heavy enough to challenge you but not so heavy it bogs you down. The idea is to give everything you have to each jump. Squeeze the glutes aggressively and try to put your head on the ceiling. Short of this level of intensity you’re wasting your time.