5.27.15 Training Sessions (3)

General Preparation
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2x15m Lunge + 15m Bear Crawl
2×5 Wall Squats 
2×10 Cossack Squats
2×10 Tempo Squats
2×5 Band Tears
2×10 Dislocates
2×5 Burpees
3×5 KB Bottoms-up Press
Then:
Mobility:
T-Spine
Bretzel Stretch
Then:
Workout
Kettlebell “Hill” (not Mountain)
KBS + Goblet Squat + Push-ups
5-10-15-10-5
One set @ 40/30#
One set @ 50/40#
Then:
8x Ball Slam @ 30# +
6x Ball Slam @ 40# +
4x Ball Slam @ 50# +
30s HARD EFFORT (any machine) +
60s rest
4 sets
Then:
8x KB Headcutter @ 40# +
6x KB Headcutter @ 50# + 
4x KB Headcutter @ 60# +
30s HARD EFFORT (any machine) +
60s rest
4 sets
Then:
Cool Down 
 
Strength
Warm-up:
10x Balancing Leg Swings
30x German Arm Swings
20x Hip Hinges
2x15m Lunge + 15m Tin Man Walk
2×5 Wall Sit, slow!
3×5 KBS/Goblet Squat Combo
2×5 Band Tears
2×10 Dislocates
3×15 KB RDL
Then:
T-Spine Mobility
Bretzel Stretch
Then:
Workout 1
Front Squat 
2 reps @ 65% 
2 reps @ 72.5%
4×5 @ 77.5%
Then:
Deadlift
2 reps @ 65% 
2 reps @ 72.5%
4×5 @ 77.5%
OR
Workout 2
30x German Arm Swings
2×5 Band Tears
2×10 Dislocates
2×5 Push-ups 
3×3 Pull-ups or 3×5 Ring Rows
3×5 KB Bottoms-up Press, AHAP
Then:
T-Spine Mobility
Then:
4×5 BB Strict Press, AHAP
Then:
15x Single-Arm KB Row (off bench) +
10x Staggered Stance DB Strict Press +
30s Bent-Arm Hang from Pull-up Bar
4 sets, rest as needed between sets
Then:
12x Seated DB French Press
12x Plank Pull
3-4 sets
Then:
Cool Down
 
 
Competitive Fitness
3×3 Skin-the Cat in Rings, slow and controlled
Then:
3x Strict Press +
3x Push Press +
2x Push Jerk +
1x Split Jerk
3 light sets to warm-up
Then:
Work up on Split Jerk
Then:
5×1 Split Jerk, fast and clean!
Then:
5×5 Pendlay Rows
Then:
1-2-3-4-5-6-7-8-9-10 Unbroken Sets of Toes-to-Bar
Then:
Cool Down
 
 
Coach’s Comment
N/A
 
Photos
90% of all errors in the Olympic lifts occur during the first pull.

90% of all errors in the Olympic lifts occur during the first pull.

Skin-the-Cat. This exercise/drill conditions the shoulders in 360 degrees of motion.

Skin-the-Cat. This exercise/drill conditions the shoulders in 360 degrees of motion.

The fifty pound ball, even for just four reps, will destroy anyone. Jason digging in on his final set.

The fifty pound ball, even for just four slams, will destroy anyone. Jason digging in on his final set.