4.29.15 Training Sessions (3)

General Preparation
Warm-up:
10x Balancing Leg Swings, 4 ways
30x German Arm Swings
Arm Circles (10/10/10)
2×5 Band Tears
2×10 Dislocates
3×10 Goblet Squats
3×5 KB Bottoms-up Press, AHAP
Then:
Mobility:
 T-Spine
Shoulder Band Distractions
Then:
Workout:
“Windmill Medley”
5 reps each with the following objects:
KB, DB, Plate, Barbell, Medicine Ball
Then:
3x KB Front Squat + 3x Steps with KBs in Rack Position for 15m
4 sets, progress to heaviest load possible
Then:
15×1 DB Man-Makers, AHAP
Rest 15 sec between reps
Then:
30s L-Hang from Pull-up Bar +
5x Walkout Planks
3-4 sets
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 1:
Front Squats 
5×8 @ 65%
Then:
Deadlifts 
5×8 @ 65%
Then:
3:00 minutes of 20/10 Arch Holds, time permitting
Then:
Cool Down
Or 
Workout 2:
5×8 Cyclist Squats with Chains, elevate feet onto 25# plate
Then:
4×6 Alternating Single-Leg Deadlifts, SLOW, SLOW, SLOW
Then:
Static Hold Circuit, 40 sec each:
Handstand Hold 
Box Arch Hold
Hollow on Back or Bent-Body Hollow
3-4 ronds
Then:
Cool Down
 
 
Competitive Fitness
Practice Handstand Walks
Then:
2x Muscle Snatch + 2x BTN Push Press + 2x OHS 
3 sets to warm-up
Then:
4×10 Snatch Shrugs from HH
Then:
Power Snatch + Hang Power Snatch + OHS
One triplet every minute for 10 minutes
Then:
3x Bar Muscle-ups +
12x STO +
200m Row
7 minute AMRAP
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
The Windmill Medley is a test of should stability and adaptability. Inna coaching Nicolas up.

The Windmill Medley is a test of shoulder stability and adaptability. Inna coaching Nicolas up.

The Heel-Elevated (i.e. Cyclist Squat) allows for the trunk to be more upright and to achieve a full range of motion in the knee.

The Heel-Elevated Squats (i.e. Cyclist Squat) allows for the trunk to be more upright and to achieve a full range of motion in the knee. This full range of motion recruits the Vastas Medialis more effectively.

It looked easy, but it wasn't...

It looked easy, but it wasn’t…

Exhibit A.

Exhibit A.