5.22.15 Training Sessions (3)

General Preparation 
Warm-up:
Group locomotor warm-up
Then:
Mobility:
T-Spine
Bretzel Stretch
Then:
Workout:
Fast “Death by” Burpees (every 30s add one rep)
0-30s do 1x Burpee
30s-60s do 2x Burpee
60s-90s do 3x Burpee
Try to get to 5 minutes
Then:
“FY Mountain”
5-10-15-20-25-20-15-10-5
DB Thrusters @ 2×30/20#
Pull-ups (kipping only allowed for rounds 20-25-20)
Super Strict Push-up
Ball Slam @ #25/#40 
KBS @ 70/50#
Between each rung sprint 200m (100m out, 100m back)
30 minute time cap
Then:
Cool Down
 
 
Strength
Warm-up:
Group locomotor warm-up
Then:
Mobility:
T-Spine
Bretzel Stretch
Then:
Workout:
BB Complex, 4 reps each:
Hang Muscle Snatch (above knee) +
BTN Press +
OHS (settle in the bottom of each rep)
3 light sets to warm-up
Then:
Work up to heavy-ish OHS
Then:
5-4-3-2-1 OHS
Rest plenty between, go for a new PR
Then:
5x Strict Pull-up +
10x Deficit Push-ups +
5x Strict Toes-to-Bar +
10x Push-ups, on the floor
3-5 rounds
Then:
Cool Down
 
 
Competitive Fitness
Get warm
Then:
2x Muscle Snatch + 2x BTN Press + 2x OHS + 2x Drop Snatch, pause 3 sec in bottom of each rep
3 sets to warm-up
Then:
7×2 Power Snatch
Drop bar between reps, reset quickly. 
Work up to a max double for day
Then:
Row 75 Calories
50 Wall Balls 20/14#
10 Hang Cleans (full squat) 205/135#
50 Wall Balls 20/14#
Row 75 Calories
for time
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
When you feel good, you've gotta run with it.

When you feel good, you’ve gotta run with it.

The "FY" Mountain is unsatisfying and fierce. You won't finish in 30 minutes. In fact, you won't even come close. But that's part of the mental grind. Sometimes success is not in the finishing, but in the effort you put forth in the time you have.

The “FY Mountain” is unsatisfying and fierce. You won’t finish in 30 minutes. In fact, you won’t even come close. But that’s part of the mental grind that is FYF. Sometimes success is not in the finishing, but in the effort you put forth in the time you have.

At the bottom of the ring row internally rotate the arms to load the external rotators.

At the bottom of the ring row internally rotate the arms to load the external rotators.

Bring the hand to your armpit.

Bring the hand to your armpit.

Toes-to-Bar. I like the strict variety of this movement. It's safer and develops the prerequisite levels of strength prior to adding velocity.

Toes-to-Bar. I like the strict variety of this movement. It’s safer and develops the prerequisite levels of strength prior to adding velocity.

About half way through it becomes clear you aren't going to finish. Remain focused and push hard to the end.

About half way through it becomes clear you aren’t going to finish. Remain focused and push hard to the end.

Harder than it appears.

Harder than it appears.

The aftermath...

The aftermath…