4.27.15 Training Sessions (3)

General Preparation
Warm-up:
5 minute easy row, ride, ski
Then:
10x Balancing Leg Swings
15m Lunge + Quad Stretch
3×5 KBS/Goblet Squat Combo @ 40, 50, 60
2×5 Jump Squats
2×10 Dislocates
2×5 Push-ups 
3×3 Pull-ups
Then:
Mobility:
Couch Stretch
T-Spine
Then: 
Workout
P1 10x Goblet Squat + 5m-10m-15m Shuttle (no KB) 
P2 Rest
Switch, max rounds in 10 minutes
Then:
100m or 10 Calorie ALL-OUT Sprint, any machine (<20 sec/<24 sec) +
Player Choice:
1.) 10x Strict Push-ups on floor
2.) 10x Ring Push-ups, elevate feet
3.) 10x Kipping HSPUs
4.) 10x Strict HSPUs +
Rest enough to preserve power
Add one rep for every sec above standard. For example, males, if it takes you 22 sec do 12 Push-ups. If you do 20 sec or below only do 10 reps. 
5 rounds total
Then:
15m Burpee/Broad Jump +
15m Bear Crawl +
60 sec rest
4 rounds
Then:
Cool Down 
 
 
Strength
Warm-up:
5 minute easy row, ride, ski
Then:
10x Balancing Leg Swings
15m Lunge + Quad Stretch
3×5 KBS/Goblet Squat Combo @ 40, 50, 60
2×5 Jump Squats
2×10 Dislocates
2×5 Push-ups 
3×3 Pull-ups
Then:
Mobility:
Couch Stretch
T-Spine
Then:
Workout:
Front Squats 
5×8 @ 65%
Then:
Deadlifts 
5×8 @ 65%
Then:
3:00 minutes of 20/10 Arch Holds, time permitting
Then:
Cool Down
 
 
Competitive Fitness
Get the shoulders nice and warm
Then:
3×3 Tops Pulls on rings
Then:
2x Muscle Snatch + 2x BTN Push Press + 2x OHS
3 sets to warm-up
Then:
Max for day 2x Snatch-Grip Deadlift + Full Snatch
Then:
6x200m Sprint on C2 Rower
Rest exactly 30 sec between efforts. 
Male Goal is sub 40 sec
Female Goal is sub 50 sec
Any set you fall short on do 10x Burpees for each set immediately following workout.
i.e. 4 sets = 40 burpees
Then:
Cool Down
 
Coach’s Comment

Fat Loss Tip #158 (men-only)

Three signs you’re de-masculinating due to overexpose to xenoestrogens:

1. You prefer to pee sitting down.

2. You cry watching Match.com commercials.

3. You wrap a sweatshirt around your waist at the gym.

Xenoestrogens are a type of xeno-hormone that imitates estrogen. They can be either synthetic or natural chemical compounds. Synthetic xenoestrogens are widely used industrial compounds, such as PCBs, BPA and phthalates, which have estrogenic effects on a living organism even though they differ chemically from the estrogenic substances produced internally by the endocrine system of any organism.

In my professional opinion every man, women, and child should take an anti-estrogen supplement to combat the negative effects of xenoestrogens in our environment.

Consider supplementing with turmeric, green tea extract, broccoli seed extract, and/or zinc to preserve your manhood.

 
Photos
The shuttle is a SPRINT, not a casual jog. You get out of it what you put in.

The shuttle is a SPRINT, not a casual jog. You get out of it what you put in.

I was spot-on today with the standards. If you were able to do 100m in less than 20 sec you simply did 10 reps of either push-up or HSPU. If you failed to hit the standard, add a rep for every sec above you missed it by. There are numerous ways to motivate people. No one like to get penalized, no matter how insignificant it may be.

I was spot-on today with the standards. If you were able to do 100m in less than 20 sec you simply did 10 reps of either push-up or HSPU. If you fail to hit the standard, add a rep for every sec you missed it by. There are numerous ways to motivate people. No one likes to get penalized, no matter how insignificant it may be. Bobby putting everything he’s got into the Ski Erg.

IMG_9107

Snatching.

30 secs isn't much rest. Try to breathe deeply and stay calm. Inna prepping for the last few 200m Sprints.

30 secs isn’t much rest. Try to breathe deeply and stay calm. Inna prepping for the last few 200m sprints. I know the dose is perfect when I see this.

 
 
Snatch Breakdown