5.6.15 Training Sessions (3)

General Preparation
Warm-up:
400m Jog
Then:
10x Balancing Leg Swings
10x Trunk/Hip Circles
10x Hip Hinges
2x15m Lunge + 15m Tin Man Walk
2×10 Cossack Squats
2×5 Wall Squats
3×5 KBS/Goblet Squat Combo
2×5 Band Tears
2×10 Dislocates
2×10 Alternating Planks
2×5 Burpees
Then:
Mobility:
T-Spine
Bretzel Stretch
Then:
Workout
200m Sprint (100m out, 100m back) +
2x KB Front Squat @ 2×45/30 +
4x KB front Squat +
6x KB Front Squat, etc.
15 minute AMRAP
Rest 5 minutes
Then:
12x DB Snatch (1:1) @ 55-65/25-40# +
1:00 Hard Interval, any machine
Rest 2:00 minutes
3 sets
Then:
3x Medicine Ball Walkouts +
5x Super-Strict Toes-to-Bar +
ME L-Sit
3-4 sets
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:
Rice Bucket Work
3×1:00 minute:
20s Flex/ext +
20s Rotate one direction
20s rotate other direction
OR
Workout 2
5×3 Paused  (3 sec on bottom) Back Squats 
Then:
Work up to 5RM Strict Press
Then:
3x Strict Press + 2x Push Press + 2x Push Jerk 
4 sets
Then:
Rice Bucket Work
3×1:00 minute:
20s Flex/ext +
20s Rotate one direction
20s rotate other direction
Then:
Cool Down
 
 
Competitive Fitness
Prep-Shoulders
Then:
5×3 Strict L-Pull-ups
Then:
2x Muscle Snatch + 2x BTN Press + 2x OHS + 2x Drop Snatch
3 sets to warm-up
Then:
Drop Snatch + Snatch 
Work up to a heavy single
Then:
3×3 Drop Snatch with 75% of above single
Then:
4 rounds of:
Minute 1 – :30s ME Double Unders
Minute 2 – :30s ME DB Snatches, 70/50 – alternate arms every rep
Minute 3 – :30s ME Burpee/Box Jumps
Then:
Cool Down
 
 
Coach’s Comment
N/A
 
Photos
It started to rain in the middle of our Met-Con tuesday. No matter. They just kept going. It was fun to watch. The rain is actually quite refreshing. Shari pushing through.

It started to rain (hard) in the middle of our met-con tuesday. No matter. They just kept going. It was fun to watch. The rain was actually quite refreshing. Shari on her way back in.

Baines looking lean and mean.

Baines looking lean and mean.