7.7.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
20x Hip Hinges
20x Iron Cross Kicks
2x15m Lunge + 15m Bear Crawl
2×6 Cossack Squats 
3×10 KBS @ 40, 50, 60
2×5 Band Tears
2×10 Dislocates
2×5 Double-Clap Burpees
3×3 Pull-ups
Then:
MOBILITY:
T-Spine
Couch Stretch
Then:
WORKOUT:
20 minutes alternating back and forth with a partner (Shoot for one round every minute)
3x Strict Pull-ups +
5x Reverse Burpees +
8x KBS @ 70/50
Then:
5x Partner Ball Slams (each) + 
10x Split Jumps +
15m Wheelbarrow Walk (each)
Max rounds in 12 minutes
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
20x Hip Hinges
20x Iron Cross Kicks
2x15m Lunge + 15m Bear Crawl
2×6 Cossack Squats 
3×10 KBS @ 40, 50, 60
2×5 Band Tears
2×10 Dislocates
2×5 Double-Clap Burpees
3×3 Pull-ups
Then:
MOBILITY:
T-Spine
Couch Stretch
Improv BB warm-up
Then:
Overhead Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Increase load gradually as reps decrease.
Between each rung do a 10 sec ALL-OUT Sprint on the Airdyne
Rest fully between sets
Then:
Cool Down

 

COMPETITIVE FITNESS
5 minute Barbell Improv 
Then:
2x Muscle Snatch + 2x BTN Press + 2x OHS + 2x Drop Snatch
2 sets to warm-up
Then:
15 minutes to establish max for day Power Snatch + 2x OHS + Full Snatch (drop after OHS)
Then:
4×3 Front Squats, climbing
Then:
Alternating EMOM for 12 minutes
10x Pull-ups 
40x Double Unders
Then:
Cool Down

 

COACH’S COMMENTS
N/A

PHOTOS

Stephen on his final OHS of the Strength Ladder.

Stephen on his final OHS of the Strength Ladder. Not bad for no weightlifting shoes.

If you hit your max on the final set it's not likely your max anymore. Although on rare occasion some people actually PR doing Strength Ladders. I think it's because they don't train that movement very much and become more and more neurologically efficient and mobile with each set.

If you hit your max on the final set it’s not likely your max anymore. Although on rare occasion some people actually PR doing Strength Ladders. I think it’s because they don’t train that movement very much and become more and more neurologically efficient and mobile with each set. Brittany does plenty of Overhead Squats and was still able to hit her max on the final set. A good sign she’s gotten stronger.

A good picture of the arm position I want at the bottom of the ring rows.

A good picture of the arm position I want at the bottom of the ring rows.

Not as fun or easy as it was as a child.

Not as fun or easy as it was as a child.

Lock the hips into place as you move across the floor. You don't want your hips flying all over the place.

Lock the hips into place as you move across the floor. You don’t want your hips flying all over the place.