4.24.15 Training Sessions (3)

General Preparation
Warm-up:
5:00 minute Row, Ski, Airdyne 
Alternate partners every 30 sec
Then:
2×5 Band Tears
3×5 Dislocates (regular, reverse, narrow)
15m Lunge + Spider Stretch (hold stretch for 5 sec)
2×10 Squats
3×5 Push-ups
Then:
Mobility:
T-Spine
Then:
Workout:
Single-Arm DB Thruster Strength Ladder
5 reps each arm @ 30, 40, 50, AHAP
Between each set do 5x Super-Strict Toes-to-Bar 
Then:
Alternating EMOM
1st minute: 12x Burpees
2nd minute: 15x KBS
3rd minute: 10x Box Jump-Overs
4th minute: 30x Mountain Climbers
5th minute: 10x Ball Slam/Lateral Hops
5 rounds (25 minutes)
Then:
Cool Down
 
 
Strength
Warm-up:
5:00 minute Row, Ski, Airdyne 
Alternate partners every 30 sec
Then:
2×5 Band Tears
3×5 Dislocates (regular, reverse, narrow)
15m Lunge + Spider Stretch (hold stretch for 5 sec)
2×10 Squats
3×5 Push-ups
Then:
Mobility:
T-Spine
Then:
Workout:
Barbell Mountain
Deadlift + Front Squat + Push Press 
3-6-9-6-3
One set light
One set heavier
Then:
3×3 Paused (3 sec) OHS
Then:
4×6 (3 each) Single-Leg BB Deadlift
Then:
Cool Down
 
 
 
Competitive Fitness
Do something Muscle-up related for 10 minutes
Then:
Work up to something heavy for two Power Cleans (drop the bar between reps)
Then:
5-Rep Power Clean Clusters
1-1-1-1-1
Rest 20 sec between reps
This is one set
Rest fully
3 rounds
Then:
Set a clock for 2:00 minutes
Row 20/15 Calories
In time remaining M.E. Double Unders
Rest 1:00
5 rounds
Then:
Fall Down
 
Coach’s Comment
N/A
 
Photos
 
 
Spider Stretch. Hold the stretch position for 5 seconds. Relax into it. Each should feel easier than the one before it.

Spider Stretch. Hold the stretch position for 5 seconds. Relax into it. Each should feel easier than the one before it.

Three second pause in the bottom. If you are in a good position the pause is always manageable. If not, pause is hell. Today everyone was very clean and comfortable.

Three second pause in the bottom. If you are in a good position the pause is always manageable. If not, pause is hell. Today everyone was very clean and comfortable.

Kian in the hole.

Kian in the hole.

It's been a very long time side we've done these. It showed too, taking everyone 2-3 sets to get acclimated and comfortable on one leg. The goal is to keep the trunk and back leg connected. The movement should happen through the hips. Jennine in good position.

It’s been a very long time since we’ve done these. It showed too, taking everyone 2-3 sets to get acclimated and comfortable on one leg. The goal is to keep the trunk and back leg connected. The movement should happen through the hips. Jennine in good position.

Rotating the hips is a common error. For some it's mechanic (i.e. they don't have the range of motion to do it right.). For others, like Tammi, it's simply a matter of known what you're doing wrong and fixing it.

Rotating the hips is a common error. For some it’s mechanic (i.e. they don’t have the range of motion or motor control to do it right.). For others, like Tammi, it’s simply a matter of knowing what you’re doing wrong and fixing it.

Challenging the athlete unilaterally is considered, in my book, a core exercise. It's also my favorite way to challenge athlete so you can see where they break down and how.

Challenging the athlete unilaterally.

Brush the edge and fall to the other side. I think it's the most efficient way to do the Box Jump-Overs.

Brush the edge and fall to the other side. I think it’s the most efficient way to do the Box Jump-Overs.