7.15.15 Training Sessions (2), Testing

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
20x Hip Hinges
2x15m Lunge + 15m Tin Man Walk
2×5 Band Tears
2×10 Dislocates
3×10 Goblet Squats, climbing
2×5 Tuck Jumps
Then:
MOBILITY:
T-Spine
Box Stretch
Then:
WORKOUT:
10-1 Explosive Step-up Hop Ladder
10 reps right + 10 reps left
9 reps right + 9 reps left, etc.
Then:
Alternating EMOM for 12 minutes
Even: 12x DB Lunge, in place
Odd: 15x DB Push Press (same DBs used for lunges)
Then:
21 Calorie Row/Ski +
15x Burpee/Box Jumps 24/20″ +
9x Goblet Squats, AHAP
3 rounds, rest between rounds
After third round immediately do…
100x DB Snatches for time @ 55/30 (10:10)
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
20x Hip Hinges
2x15m Lunge + 15m Tin Man Walk
2×5 Band Tears
2×10 Dislocates
3×10 Goblet Squats, climbing
2×5 Tuck Jumps
Then:
MOBILITY:
T-Spine
Box Stretch
Then:
WORKOUT:
BB Improv, 5 minutes
Then:
4×4 BTN Snatch-Grip Push Press, climbing
Then:
5×3 OHS, climbing (final two sets AHAP)
Then:
30x Pronated-Grip, Strict Pull-ups
Then:
Cool Down

 

COMPETITIVE FITNESS
Athlete-specific warm-up
Then:
10-Sec Max Wattage Air Assault Bike Test, 1-2 attempts
Rest fully
Then:
Max Clean and Jerk
OR
Max Deadlift
Then:
50 Calorie Air Assault Test

 

COACH’S COMMENT
N/A

 

PHOTOS

The Goblet Squat is one of the best exercises we emily in the gym. It's simple and teaches the athlete who to be in a good position. Savannah's feet could be a little closer here, but overall she's demonstrating good position all around.

The Goblet Squat is one of the best exercises we use in the gym. It’s simple and teaches the athlete how to be in a good position. Savannah’s feet could be a little closer here, but overall she’s demonstrating good position throughout.