5.4.15 Training Sessions (3)

General Preparation 
Warm-up:
10x Balancing Leg Swings
10x Hip and Trunk Circles
10x Seated Hip Hinges
2x15m Lunge + 15m Ankle Hops
2×10 Cossack Squats
2×5 Band Tears
2×10 Dislocates
2×10 Alternating Plank, zero hip movement
2×5 Tuck Jumps
3×3 Strict Pull-ups
Then:
Mobility:
T-Spine
Bretzel Stretch
Then:
Workout:
For each 5:00 station perform max reps for the given movement. The more advanced the movement the more points each rep is worth. 
Station #1
HR Push-ups – 1 point
Ring Push-ups, feet level with hands – 2 points
Handstand Push-ups – 3 points
Deficit handstand Push-ups (45# plate under each hand) – 4 points
Rest 3:00 minutes
Then:
Station #2
Ring Rows – 1 point
Banded Strict Pull-ups (green and red band) – 2 points
Banded Strict Pull-ups (red band only) – 3 points
Kipping Pull-ups (athlete must be approved by coach to kip) – 4 points
Strict Pull-ups – 6 points
Ring Muscle-ups – 10 points
Rest 3:00 minutes
Then:
Station #3
Ski Erg max calories – 2 point per calorie
Rest 3:00 minutes
Then:
Station #4
Single-Unders – 1 pont 
Double Unders – 3 points
Rest 3:00 minutes
Then:
Station #5
BW Lunges – 1 point
KB/DB Lunges @ 1.5x BW – 3 points
KB/DB Lunges @ 1.75x BW – 6 points
Rest 3:00 minutes
Then:
Cool Down
 
 
Strength
Warm-up:
10x Balancing Leg Swings
10x Hip and Trunk Circles
10x Seated Hip Hinges
2x15m Lunge + 15m Ankle Hops
2×10 Cossack Squats
2×5 Band Tears
2×10 Dislocates
2×10 Alternating Plank, zero hip movement
2×5 Tuck Jumps
3×3 Strict Pull-ups
Then:
Mobility
T-Spine
Bretzel Stretch
Then:
Workout
Front Squat 
3 reps @ 60%
3 reps @ 67.5%
3×8 @ 72.5%
On final set perform max reps (-2)
Then:
Deadlift
3 reps @ 60%
3 reps @ 67.5%
3×8 @ 72.5%
On final set perform max reps (-2)
Then:
4x30s Wall Handstand (i.e. Toes and Nose Handstand Hold)
Then:
Cool Down
 
 
Competitive Fitness
5x Weighted Dislocates +
30s Tripod Stand
3 sets to warm-up
Then:
2x Muscle Snatch + 2x BTN Push Press + 2x OHS + 2x Drop Snatch
3 sets to warm-up
Then:
15 minutes to establish Max for day 2RM HH Snatch
Then:
3 reps @ 60% of 2RM
3 reps @ 70% of 2RM
2 reps @ 75% of 2RM
2 reps @ 80% of 2RM
Focus on speed and precision
Then:
3 rounds for time
3x Rope Climbs + 
10x Pistols 
Then:
Cool Down
 
 
Coach’s Comment
N/A
 
Photos
Everyone has improved on the Bretzel Stretch.

Everyone has improved on the Bretzel Stretch.

I put this in as a core "wake up." Touch your elbow, pure for a couple second, and switch. When the hand leaves the floor the hips should not move.

I put this in as a core “wake up.” Touch your elbow, hold for a couple seconds, and switch. When the hand leaves the floor the hips should not move.

9amers getting their mobility on.

9amers getting their mobility on.

Wlises looked strong today on the rings. I haven't seen him do Muscle-ups in a while. I thought he looked solid and comfortable.

Wlises looked strong today on the rings. I haven’t seen him do Muscle-ups in a while. I thought he looked solid and comfortable.

I caught Lelia sitting casually in this position between sets of Deadlift. If you can do this you possess very good ankle, knee, hip, and spinal range of motion.

I caught Lelia sitting casually in this position between sets of Deadlift. If you can do this you possess very good ankle, knee, hip, and spinal range of motion.

Jordan dominated today's 5:00 minute AMRAPs.

When you write numbers down people try harder. It’s a fact. 

Wall handstands. The quads should burn as much as the shoulders. Tighten EVERYTHING.

Wall handstands. The quads should burn as much as the shoulders. Tighten EVERYTHING.

If you can get your nose to the wall then do it.

If you can get your nose to the wall then do it.

Hard work and grit are better predictors of success than education and IQ. Translation: Learn to work hard, because it will determine your success not only in the gym but in life.

Katie has come on strong this month and has all the tools.