7.27.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
Jog 400m
10x Balancing Leg Swings
20x Hip Hinges
10x Half-Bridges
20x Iron Cross Kicks
2x15m Lunge + 15m Bear Crawl
2×5 Band Tears
2×10 Dislocates
2×5 Push-ups
3×3 Pull-up
3×3 KB Bottoms-up Press, AHAP
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
20-1 KBS Ladder
P1 does 20, P2 does 20
P1 does 19, P2 does 19, etc.
Males @ 45-50, Females @ 30-40
Then:
1-8 Push Press Ladder (P1 goes then P2 goes, etc.)
Males @ 135, Females @ 95
Then:
8×2 Weighted Chin-up @ 4010 tempo. Rest a bit
Between sets perform 5x Strict Push-up + 10x Split Jumps
Then:
500m Row or Ski for time, time permitting
Then:
Cool Down

 

STRENGTH
WARM-UP:
Jog 400m
10x Balancing Leg Swings
20x Hip Hinges
10x Half-Bridges
20x Iron Cross Kicks
2x15m Lunge + 15m Bear Crawl
2×5 Band Tears
2×10 Dislocates
2×5 Push-ups
3×3 Pull-up
3×3 KB Bottoms-up Press, AHAP
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
Establish a max for two lifts
Choices include:
Back Squat
Deadlift
Strict Press
Bench Press
Then:
Cool Down

 

COMPETITIVE FITNESS
Jog 800m
Then:
Hurdle Drills, various
Then:
2x15m Lunge + 15m Bear Crawl
2×5 Wall Squats
3×5 KBS/Goblet Squats
2×5 Band Tears
2×10 Dislocates
2×5 Burpee
3×3 Strict Pull-up, overhand grip
3×5 Standing Ring Muscle-ups
Then:
3xM.E. Muscle-up OR 3x M.E. Ring Pull-up
Then:
2x Muscle Clean + 2x Front Squat + 2x Thruster 
3 sets, light to warm-up
Then:
12-9-6 Power Clean + Thruster
Males @ 135, Females @ 95
Then:
10x Strict HSPUs + 20 Calorie Row 
Rest 60 sec, 4 rounds
Then:
5 minutes of cook down activity

 

COACH’S COMMENT
N/A

 

PHOTOS

A few minutes before every workout has an exponential effect on improving position. If you can train the right positions you can solidify them. Then they become automatic and second nature. And before you know it those small little aches and pains start to disappear while strength skyrockets.

A few minutes of mobility work before every workout has an exponential effect on improving position. If you can train the right positions you can solidify them. Then they become automatic and second nature. And before you know it those small little aches and pains start to disappear and strength skyrockets. If there’s one mobility drill everyone could use it’s thoracic mobilization.

Congratulations Ahren Tsacrios, July's Athlete of the Month.

Congratulations Ahren Tsacrios, July’s Athlete of the Month.