5.20.15 Training Sessions (3)

General Preparation
Warm-up
10x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
2x15m Lunge + Tin Man Walks
2×6 Cossack Squats 
3×5 KBS/Goblet Squat
2×10 Dislocates
2x15m Forward + 15m Reverse Bear Crawl
Then:
Mobility:
T-Spine
Bretzel Stretch
Then:
Workout:
4×15 DB RDLs @ 4010 tempo, AHAP
Then:
15m Awkward Lunge (Sandbag @ 60/40# on right shoulder, KB in left hand) +
15m Awkward Lunge (Sandbag @ 60/40# on left shoulder, KB in right hand) 
4 sets, increase KB load each set
Then:
3x KB Front Squats + 3x Steps (hold rack position throughout) for 15m 
3 sets, AHAP
Then:
10x “Perfect” Squat +
15m MB Bear Crawls @ 40/30 +
20x Squats+ 
15m Reverse MB Bear Crawl +
30x Squats+
15m MB Bear Crawl
40x Squat+ 
15m Reverse MB Bear Crawl + 
50x Squats 
Then:
4x (30/30) Split Jump
Then:
Crawl to your car
 
 
Strength 
Warm-up
10x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
2x15m Lunge + Tin Man Walks
2×6 Cossack Squats 
3×5 KBS/Goblet Squat
2×10 Dislocates
2x15m Forward + 15m Reverse Bear Crawl
Then:
Mobility:
T-Spine
Bretzel Stretch
Then:
Workout 1:
Front Squat 
6×5 @ 70%
Then:
Deadlift 
6×5 @ 70%
Then:
Cool Down
OR
Workout 2:
7×3 Strict Neutral-Grip Pull-ups @ 40X0
Rest plenty between sets
Then:
5×4 Back Squats with chains 
Then:
3×10 Pendlay Rows, time permitting
Then:
Cool Down
 
 
Competitive Fitness
Prep shoulders
Then:
2x Muscle Snatch + 2x OHS + Drop Snatch (pause 2 sec on bottom of each rep)
3 sets to get warm
Then:
12-minutes to establish a heavy 3-Position Snatch (Floor, Above Knees, HH)
Then:
4×4 Back Squat @ 80% 
Rest 90 sec
Then:
4 rounds for time
15x KBS @ 50/40 +
15x Box Jump-Overs @ 24/20″
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Competition standard.

Competition standard.

No "Ass Day" would be complete without RDLs.

No “Ass Day” would be complete without RDLs.

The Voodoo band is very effective for clearing elbow issues, secondary to fascial restrictions. Susan prepping her elbow for pull-ups.

The Voodoo band is very effective for clearing elbow issues, secondary to fascial restrictions. Susan prepping her elbow for pull-ups.

We are about two weeks away from launching our brand new website. This thing has been a massive project, but worth it. Can't wait for you to see the finished product. Here's a screen shot of one of the pages so you can get a sense of the new look. It's fully compatible with all mobile devices and extremely visual.

We are about two weeks away from launching our brand new website. This thing has been a massive project, but worth it. Can’t wait for you to see the finished product. Here’s a screen shot of one of the pages so you can get a sense of the new look. It’s fully compatible with all mobile devices and extremely visual.