7.17.15 Training Sessions (2), Testing

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
20x Hip Hinges
10x Half-Bridges
20x Iron Cross Kicks
2x15m Lunge + 15m Bear Crawl
2×5 Wall Squats
3×5 KBS / Goblet Squat
2×5 Band Tears
2×10 Dislocates
3x Broad Jump, treat each as an explosive single
3×3 Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
12x KB Headcutters @ 40 +
9x KB Headcutters @ 50 +
6x KB Headcutters @ 60 +
3x KB Headcutters @ 70-80 
Rest as needed between sets
Then:
Males get 25 Pulls on the Rower to get to 30 Calories. Females get 30 pulls to get 30 Calories.
Make up the difference with DB Man-Makers or BB Thrusters
For example, if you pull 20 calories immediately do 10x Man-Makers or Thrusters
If you pull 25 calories immediately do 5x Man-Makers or Thrusters
Rest exactly 2:00 minutes after the completion of Man-Makers or Thrusters
3 sets
Then:
3×10 Partner Ball Slam/Burpee
One set @ 30
One set @ 40
One set @ 50
Then:
Rotator Cuff Work, time permitting

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
20x Hip Hinges
10x Half-Bridges
20x Iron Cross Kicks
2x15m Lunge + 15m Bear Crawl
2×5 Wall Squats
3×5 KBS / Goblet Squat
2×5 Band Tears
2×10 Dislocates
3x Broad Jump, treat each as an explosive single
3×3 Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
3x Strict Press +
3x Push Press +
3x Thrusters
3 sets to warm-up
Then:
BB Thrusters, from rack
3-3-3-3-3, climbing (last two sets HEAVY)
Then:
10x Plank Rows, elevate feet onto box +
5x Inverted KB Push-ups OR 5x Strict HSPUs OR 5x Deficit Push-ups 
4 sets
Then:
4×3 Straight-Body Lowers (see photo)
Then:
Cool Down

 

COMPETITIVE FITNESS
Max Reps Kipping/Butterfly Pull-ups 
Then:
Max Reps Strict HSPUs
Then:
2k Row for time
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

A good mix of horizontal and vertical  pulling is a recipe for pulling success.

A good mix of horizontal and vertical pulling is a recipe for pulling success.

Slam the ball with intention towards your partner.

Slam the ball with intention towards your partner.