5.13.15 Training Sessions (3)

General Preparation
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
4x Lunge Matrix, coach guided
2×10 Squats
2×5 Jump Squats
2×5 Band Tears
2×10 Dislocates
Then:
KB Complex
10 reps each:
Halos +
ATW +
Figure 8’s (5 each) +
Goblet Squats +
Snatch +
Windmill (5 each) +
TGU (one each) 
1 set light
1 set heavier
Then:
Mobility
T-Spine
Couch Stretch
Then:
Workout:
4×3 DB Lunge Matrix (Lateral + Forward + Forward + Lateral + Reverse + Reverse = 1 rep)
Work up to AHAP
Chase each set with 20x Lateral Barrier Hops over parallettes. Try to be fast and reactive.
Then:
90x Burpees 
60x KBS @ 60/45#
30x Calories, any machine
15 minute AMRAP
Record reps
Then:
Cool Down with Core Rolls, 2x right, 2x left for 3-4 sets
 
 
Strength
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
15m Lunge + Quad Stretch
2×5 Wall Squats
3×5 KBS / Goblet Squat Combo
2×5 Jump Squats
2×10 Dislocates
2×5 Tuck Jump
Then:
Mobility:
T-Spine
Couch Stretch
Then:
Workout 1:
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:
3ME Bent-Arm Chin Hang + L-Sit
Then:
Cool Down
OR
Workout 2:
Back Squat Strength Ladder
10 rep
9 rep
8 rep
7 rep
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Increase weight each set to a heavy single.
Then:
3ME Bent-Arm Chin Hang + L-Sit
Then:
Cool Down
 
 
Competitive Fitness
Prep Shoulders
Then:
8 minutes of HS Walk Practice, assisted if necessary
Then:
5x Strict Press +
3x Push Press +
2x Split Jerk
Then:
8×1 Jerk Balance + Split Jerk
Then:
Five Rounds for time:
6x Deadlifts @ 315/225# +
9x Box Jumps @ 30/24″ +
12x Toes-to-Bar
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
During the Back Squat Strength Ladder the goal is to progressively increase the weight. Sets 10-6 should be kept at a conservative load. From five down to one be a little more aggressive and go for it.

During the Back Squat Strength Ladder the goal is to progressively increase the weight. Sets 10-6 should be kept at a conservative load. From five down to one be a little more aggressive and go for it.

The 90-60-30 AMRAP today was nasty. Christian's face says it all.

The 90-60-30 AMRAP today was nasty. Christian’s face says it all.

Inna and I did 30 minutes of long slow distance. In an effort to avoid complete boredom I mix it up. The first ten minutes are steady. The next ten minutes I do five hard strokes and ten easy strokes. Minutes ten through five I go 30 hard, 30 easy. And the final five minutes is ready, except for the last minute is all out.

Inna and I did 30 minutes of long slow distance. In an effort to avoid complete boredom I mix it up. The first ten minutes are steady. The next ten minutes I do five hard strokes and ten easy strokes. Minutes ten through five I go 30 hard, 30 easy. And the final five minutes is steady again, except the last minute is all out.

Static holds make for a good good down.

Static holds make for a good good down. This is a tale of two positions. Michelle (right) is demonstrating great position. Tabitha (left) is beginning to fall part. This of course is normal as fatigue creeps in, but a better strategy is to stop and reset. Quality always trumps quantity. 

Bent-Arm Hang.

Bent-Arm Hang.