5.12.15 Training Sessions (3)

General Preparation
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
20x Iron Cross Kicks
2x15m Lunge + Tin Man Walk + 15m Bear Crawl + 15m Reverse Lunge
3×5 KBS/Goblet Squat Combo @ 40, 50, 60
2×5 Tuck Jumps
Then:
Mobility:
T-Spine
Bretzel Stretch
Then:
Workout:
Tag Team Ladders
1-10x KB Headcutter @ 60/40 + 100m Sprint
Rest a bit, then:
1-8x DB Man-Maker @ 2×30/20# Ladder + 100m Ski Erg or Row
Rest a bit, then:
6x (3 each) KB Farmer Gauntlet Carries. A Gauntlet carry is up a flight of stairs, across the second floor, down a flight of stairs, and back to the start. 
Then:
Cool Down
 
 
Strength
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
20x Iron Cross Kicks
2×5 Band Tears
2×10 Dislocates
3×10 Banded External Rotation
3×5 Push-ups with a PLUS
Then:
Mobility:
Voodoo Band Shoulder, compress and tack
T-Spine
Then:
Workout:
5x Push-ups every 30 sec for 5 minutes (50 total) 
Then:
Work up to a heavy FIVE on Strict Press
Then:
3x Strict Press + 2-3x Push Press
4 sets
Then:
4×8 Fat Bar “Koji” Bench Press
Then:
6-8x Seated Thick DB Zottman Curls @ 4010 tempo +
10-12x Fat Bar Hanging Rows 
3-4 sets
Then:
Rotator Cuff Work, time permitting
 
 
Competitive Fitness
Prep Shoulders
Then:
3×5 Skin-the-Cats on rings
Then:
2x Muscle Clean + 2x Front Squat + 2x Push Press + 2x Split Jerk
3 sets
Then:
Find best total for complex without putting bar down
4x Deadlift + 3x Power Clean + 2x Hang Clean + 1x Push Jerk 
Then:
800m Run “buy-in”
Descending by fives
30x Wall Ball + 1x Rope Climb 
25x Wall Ball + 1x Rope Climb
20x Wall Ball + 1x Rope Climb, etc.
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
It took me three classes to refine today's program. I hate when that happens. What can I say? That said, by 9am it was perfect. One of the stations was a 1-10 KB Headcutter and Sprint ladder. Between each rung of the ladder do a 100m sprint.

It took me three classes to perfect today’s program. I hate when that happens. What can I say? One of the stations was a 1-10 KB Headcutter and sprint ladder. Between each rung of the ladder do a 100m sprint.

Sprint means faster than a jog. Robyn flying back.

Sprint means faster than a jog. Robyn flying back.

Watching people do their first set of Koji bench press is like watching a penguin have a seizure. After the first few sets the nervous system adjusts and the athlete has better control.

Watching people do their first set of Koji bench press is like watching a penguin have a seizure. After the first few sets the nervous system adapts and the athlete has better control.

Farrah finishing strong overhead during her Man-Makers today.

Farrah finishing strong overhead during her Man-Makers today.

Keep your lock on the way down. Too often people climb the rope with excellent proficiency and then release their legs only to fry their grip on the way down. Be efficient from beginning to end. Inna making her way back tot he floor.

Keep your feet locked on the way down. Too often people climb the rope with excellent efficiency and then release their legs only to fry their grip on the way down. Be efficient from beginning to end. Inna making her way back to the floor under control. 

Congrats to Bob. That badass is heading to carson to participate in the CrossFit Games. We'll have a nice banner made for him soon.

Congratulation to Bob Ruano. That badass is heading to Carson, CA to participate in the CrossFit Games. We’ll have a nice banner made for him soon.