5.15.15 Training Sessions (3)

General Preparation
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
15m Lunge + Spider Stretch
2×10 Cossack Squats
Then:
Every minute on the minute for 5 minutes perform 10x perfect Air Squats
Then:
2×5 Band Tears
2×10 Dislocates
2×5 Push-up
3×3 Pull-up
Then:
Mobility
T-Spine
Paleo Chair with KB
Then:
Workout
“Bear Crawl Jamboree”
20x Ball Slam @ 40/30# +
15m Bear Crawl + 
15x KBS @ 70/50# +
15m Reverse Bear Crawl +
10x Strict Push-ups +
15m Bear Crawl +
5x Strict Pull-ups +
15m Reverse Bear Crawl
Rest 2:00 minutes
3 sets
Then:
KB Push Press + Dead Hang
20 reps/60 sec, 15 reps/45 sec, 10 reps/30 sec, 5 reps/15 sec
Then:
4x (30/30) Bent-Body Hollows on Back 
Then:
Cool Down
 
 
Strength
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
15m Lunge + Spider Stretch
2×10 Cossack Squats
Then:
Every minute on the minute for 5 minutes perform 10x perfect Air Squats
Then:
2×5 Band Tears
2×10 Dislocates
2×5 Push-up
3×3 Pull-up
Then:
Mobility:
T-Spine with Band 
Box Stretch
Then:
Workout:
OHS Strength Ladder
10 rep
9 rep
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Between each set do 100m ALL-OUT on Ski Erg
Then:
Cool Down
 
 
Competitive Fitness
Get warm
Then:
Work up to max for day Power Snatch + Hang Snatch
Then:
15m Front-Loaded Axle Lunges @ 165# +
15m Handstand Walk 
1:1 rest or tag team style
4 sets
Then:
Wall Ball @ 25# + Snatch Complex (Power Snatch + Hang Snatch = 1 rep)
40/15, 30/12, 20/9
for time
OR
100x Wall Ball for time
Every time you break do 3x Power Snatch
Then:
Fall Down
 
 
Coach’s Comment
N/A
 
Photos
The "Bear Crawl Jamboree" was the meat and potatoes of today's FYF.

The “Bear Crawl Jamboree” was the meat and potatoes of today’s FYF.

Between sets of Ball Slam, KBS, Push-ups and Strict Pull-ups alternate between forward and reverse bear crawls. It hurt.

Between sets of Ball Slam, KBS, Push-ups and Strict Pull-ups alternate between forward and reverse bear crawls. It hurt.

Bear tracks.

Bear tracks.

Stereo prepping for his set of OHS. He has made exponential progress in this lift. When the weight gets heavy the mind becomes and more and more of a factor.

Stereo prepping for his set of OHS. He has made exponential progress in this lift. When the weight gets heavy the mind becomes and more and more of a factor.

Chase each set with an ALL-OUT effort on the Ski Erg. Males keep it under 20 sec. Females under 25 sec.

Chase each set with an ALL-OUT effort on the Ski Erg. Males keep it under 20 sec. Females under 25 sec.

The KB add a certain something to the Push Press. The center of gravity is much different with the Kettlebells than the Dumbbells, which is one reason I chose them. Start in the rack and rotate out at the top. Demonstrate control at both end ranges.

The KB add a certain something to the Push Press. The center of gravity is much different with the Kettlebells than the Dumbbells, which is one reason I chose them. Start in the rack and rotate out at the top. Demonstrate control at both end ranges.

Chase each set with a descending L-Hang (60-45-30-15 sec respectively per set.). Inna looking calm and collected. Max fighting to hold on.

Chase each set with a descending L-Hang (60-45-30-15 sec respectively per set.). Inna looking calm and collected. Max fighting to hold on.

I know the weight is right when athlete start throwing  bell around.

I know the weight is right when athlete start throwing bell around.

Alisa chipping away at the set of twenty reps.

Alisa chipping away at the set of twenty reps. Resting the back of the dumbbell on the shoulder is one trick to unload each rep. 

Bent-Body Hollows to cool down.

Bent-Body Hollows to cool down.

Lunging with the Axle is slightly more difficult. Getting the axle into position is the hardest part of the whole thing.

Lunging with the Axle is slightly more difficult. Getting the axle into position is the hardest part of the whole thing.

Inna working through 15m. The back knee must touch the floor each rep.

Inna working through 15m. The back knee must touch the floor each rep. Keep those elbows up and that axle rolled back into your throat. 

Chase each set with 15m Handstand Walks.

Chase each set with 15m Handstand Walks. If you don’t have them have a partner assist. 

The Wall Ball/Snatch Complex was the hardest workout I've done in quite some time. Bob getting after it.

The Wall Ball/Snatch Complex was the hardest workout I’ve done in quite some time. Bob getting after it.