5.11.15 Training Sessions (3)

General Preparation
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
2x15m Lunge + Tin Man Walk
3×5 KBS/Goblet Squat Combo @ 40, 50, 60
2×5 Jump Squats
3×10 Split Jumps
2×5 Tuck Jumps
2×10 Dislocates
3×5 KB Bottoms-up Press
Then:
Mobility:
T-Spine
Bretzel Stretch
Then:
Workout:
8×3 Strict Pull-up (Wide-Grip, Pronated) @ 4010 tempo
Rest 90s between sets 
During “rest” do 5x Goblet Squat + 5x Strict Push-up OR 5x Clap Push-up
Then:
Practice Bulgarian Bag Complex:
12x Halos +
12x Split Jumps (bag on back)
Then:
P1 Bulgarian Bag Complex (above)
P2 Row, Ski or Airdyne 
P3 Hold Heavy Slam Ball against the chest 
Rotate through until you complete 4000m or 400 Calories
Then:
Cool Down
 
 
Strength
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
2x15m Lunge + Tin Man Walk
3×5 KBS/Goblet Squat Combo @ 40, 50, 60
2×5 Jump Squats
2×5 Tuck Jumps
2×10 Dislocates
3×5 KB Bottoms-up Press
Then:
Mobility:
T-Spine
Bretzel Stretch
Then:
Workout:
Front Squats
5×50%
3×60%
2×70%
1×75%
AMRAP @ 75%
Then:
Deadlifts
5×50%
3×60%
2×70%
1×75%
AMRAP @ 75%
Then:
4x (20/10) Slide Board Mountain Climbers
Rest 2:00, repeat
Then:
Cool Down
 
 
Competitive Fitness
Prep Shoulders
Then:
20s Ring Tap Swings + 20s Handstand Wall Runs + 20s HS Hold
3 sets
Then:
2x Muscle Snatch + 2x BTN Press + 2x OHS
3 sets
Then:
15 minutes to establish max for day Power Snatch + 2x OHS
Then:
15 minutes to establish max for day Power Clean + 2x Front Squat
Then:
10x100m Sprints
Rest 1:00 minute between efforts.
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
Warm up with intention and purpose. Prepare both mentally and physically for the work at hand.

Warm up with intention and purpose. Prepare both mentally and physically for the work at hand.

Open up the shoulders.

Open up the shoulders.

I interject holds like this as a mind f*&k. Slow your breathe, try to remain calm, and realize that the person who determines your fate will likely take longer than you want.

I interject holds like this as a mind f*&k. Pain and hardship are valuable teachers. Slow your breathe, try to remain calm, and realize that the person who determines your fate (i.e player one) will likely take longer than you want. You might as well learn to find the most efficient means of dealing with the pain without giving into the desire to drop the ball all together.

Kara moving around the bag.

Kara moving around the bag.

And then holding.

And then holding.

Find a gear you can push with but that doesn't send you flying over the edge of the cliff.

Find a gear that doesn’t send you flying over the edge of the cliff. 4000m is a long way.