5.29.15 Training Sessions (3)

General Preparation
Warm-up:
10x Balancing Leg Swings
20x Hip Circles
20x Hip Hinges
2x15m Lunge + 15m Bear Crawl
3×5 KBS/Goblet Squat Combo
2×5 Burpees
3×3 Pull-up
Then:
Mobility:
T-Spine
Bretzel Stretch
Then:
Workout:
5x Wall Walks +
10x KB Headcutter +
15m Misery Crawl (i.e. DB Bear Crawl) 
4 rounds, slow and steady
Then:
5am:
P1 Sandbag Gauntlet Carry 
P2 20x Wall Ball
20 minute AMRAP
6am
10 Calories, any machine +
20x Step-up Hops +
30x Wall Ball + 
Sandbag Zercher Gauntlet Carry
20 minute AMRAP
7am
P1 10-15-20-25-20-15-10 Wall Ball
P2 Rest
Then:
3 rounds for time
10 Calories, any machine +
20x Step-up Hops +
30s Rack Hold, AHAP
9am
 P1 10-15-20-25-20-15-10
P2 Rest
Then:
P1 10 Calories + 20x Step-up Hops 
P2 KB rack Hold for duration
3 rounds fore time
Then:
300m walk to cool down

 

Strength
Warm-up:
10x Balancing Leg Swings
20x Hip Circles
20x Hip Hinges
2x15m Lunge + 15m Bear Crawl
3×5 KBS/Goblet Squat Combo
2×5 Burpees
3×3 Pull-up
Then:
Mobility:
T-Spine
Then:
Workout:
BB Mountain
Deadlift + Front Squat + Shoulder-to-Overhead
5-10-15-10-5
One set @ 75/55
One set @ 95/75
Then:
Floor Press @ BW + Strict Toes-to-Bar
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10
Then:
Cool Down
 
 
Competitive Fitness
BB Complex:
Deadlift +
Bent-Over Row +
Hang Power Clean +
Front Squat +
Push Press +
Back Squat
Strict Pull-ups
6 reps each @ 45/35
6 reps each @ 75/55
4 reps each @ 95/75
2 reps each @ AHAP
Then:
20x Rope Climbs
Every 1:00 perform 5x Burpees
For time
Then:
Rest fully
25 Cal Row +
5 Muscle ups 
4 rounds for time
Then:
Fall Down
 
Coach’s Comment
A different version of FYF at every class today. We’ve always talked about doing something like that and today seemed like the perfect opportunity. 
 
Photos
We rarely do Wall Balls because it's one of those movements that really starts to break down when fatigue sets in. I was uber adamant about taking your time and focusing on a vertical spine throughout. Erica looking solid.

We rarely do Wall Balls because it’s one of those movements that really starts to break down when fatigue sets in. I was uber adamant about taking your time and focusing on a vertical spine throughout. Erica looking solid.

The BB Mountain is a grinder. Tony working through the Shoulder-to-Overhead portion.

The BB Mountain is a grinder. Tony working through the Shoulder-to-Overhead portion.

The first set of ten MUST be difficult. If the load is dosed out appropriately then the athlete wants the reps to go down, otherwise you'll be underachieving the hole time.

The first set of ten MUST be difficult for a 10-1 ladder. If the load is dosed out appropriately then the athlete wants the reps to go down, otherwise they’re underachieving the hole time.