5.5.15 Training Sessions (3)

General Preparation
Warm-up:
10x Balancing Leg Swings
10x Trunk and Hip Circles
10x Hip Hinges
2x15m Lunge + Tin Man Walk
2×5 Wall Squats
3×5 KBS/Goblet Squat Combo
2×10 Dislocates
2×5 Burpees
Then:
Mobility:
T-Spine
Then:
Workout
Climb to the summit and back again
On a Rower or Ski Erg alternate back and forth with a partner
100m-200m-300m-400m-500m +
150x Burpee/Box Jumps or 100x Burpee/Pull-ups, alternate turns every 30 sec  +
500m-400m-300m-200m-100m
For time, 40 minute time cap
Then:
Fall Down
 
 
Strength
Warm-up:
30x German Arm Swings
Shoulder Circles (10/10/10)
2×5 Band Tears
2×10 Dislocates
3×5 Push-ups with a PLUS
3×5 KB Bottoms-up Press
Then:
Mobility:
T-Spine
Bicep Tendon
Then:
Workout:
4×6 Anti-Rotation KB Press on Bench, AHAP
Then:
Work up on Close-Grip Bench Press (i.e. a heavy 5)
Then:
“High Density Method”
5x Close-Grip Bench Press +
12x Ring Push-ups +
25x Medicine Ball Chest Passes, to self
Rest fully
3 sets
Then:
Fat Bar Curl “21s”
3 sets, AHAP
Then:
3×12 DB Powell Raises
Then:
Cool Down
 
 
Competitive Fitness
Prep Shoulders
Then:
5×10 Ring Taps, make your quads burn!!!!
Then:
2x Muscle Cleans + 2x Front Squats + 2x Push Press + 2x Split Jerk
Then:
Each set must be perform unbroken
18-15-12-9-6-3
Push Press @ 135/95 + Toes-to-Bar
Then:
15 minute AMRAP
7x Power Clean +
7x Burpees +
200m Sprint (1oom out, 100m back)
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
I made the guys do Burpee/Pull-ups. There are few movements in the gym that are larger in terms of distance traveled per rep. That said, it produces one hell of a oxygen demand. Find the bar and elevate towards it.

I made the guys do Burpee/Pull-ups. There are few movements in the gym that are larger in terms of distance traveled per rep. That said, it produces one hell of an oxygen demand. Find the bar and elevate towards it.

Nancy hustling to beat the 40 minute time cap.

Nancy hustling to beat the 40 minute time cap.

I love when I can capture raw emotion. When you're in the moment it's special. There are no other thoughts outside what is happening here and now. Your physiology is fully committed to the task at hand and your mind has to follow.

I love when I can capture raw emotion. When you’re in the moment it’s special. There are no other thoughts outside what is happening here and now. Your physiology is fully committed to the task at hand and your mind is pulling the cart.

A common sight today. I have surrounded myself with hard working people. I'm inspired daily by their sacrifice and commitment to self-improvement.

A common sight today. I have surrounded myself with hard working people. Today’s work brought that out in everyone. I’m inspired daily by their sacrifice and commitment to self-improvement. There are few jobs in the world more gratifying than mine.

I'm no artist, but that's clearly a mountain and there's work on both sides.

I’m no artist, but that’s clearly a mountain and there’s work on both sides.