7.29.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
20x Hip Hinges 
10x Half-Bridges
20x Iron Cross Kicks
2×10 Runner’s Bridges
2x15m Lunge + 15m Bear Crawl
2×5 Wall Squats 
3×10 KBS, climbing
2×5 Band Tears
2×10 Dislocates
2×5 Double-Clap 
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Box Stretch
Then:
WORKOUT:
“Keep Choppin, variant”
200x Lunges +
100x KBS @ 40/30# +
50x HR Push-up +
50x Box Jump-Overs @ 24/20′ +
100x Lunges +
50x KBS +
25x HR Push-up +
25x Box Jumps
For time
OR
“Keep Choppin” Scaled-up
200x Lunges +
100x KBS @ 60/45# +
50x Burpees +
50x Box Jump-Overs @ 24/20″ +
100x Lunges +
50x KBS +
25x Burpees +
25x Box Jump-Overs
For time
OR
“Keep Choppin” Super Scaled-up
200x Wall Ball +
100x KBS 60/45# +
50x HSPU +
50x Box Jump-Overs @ 30″ +
100x Wall Ball +
50x KBS +
25x HSPU +
25x Box Jump-Overs
For time
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
20x Hip Hinges 
10x Half-Bridges
20x Iron Cross Kicks
2×10 Runner’s Bridges
2x15m Lunge + 15m Bear Crawl
2×5 Wall Squats 
3×10 KBS, climbing
2×5 Band Tears
2×10 Dislocates
2×5 Double-Clap 
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Box Stretch
Then:
WORKOUT 1:
Establish a max in two of the following lifts:
Deadlift 
Front Squat 
Back Squat 
Strict Press
Bench Press
OR
WORKOUT 2:
OHS Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Then:
Cool Down

 

COMPETITIVE FITNESS
800m Jog
Then:
10x Balancing Leg Swings
20x Hip Hinges
20x Iron Cross Kicks
2x15m Lunge + 15m Burpee/Broad Jumps
3×10 KBS
2×5 Band Tears
2×10 Dislocates
3×3 Strict Pull-ups
3×5 Standing Muscle-ups
Then:
15x Pull-up + Pullover
Then:
3x Muscle Snatch + 3x BTN Press + 3x OHS + 3x Drop Snatch 
3 sets to warm-up
Then:
Drop Snatch (aka Snatch Balance) 
1-1-1-1-1, climbing
Demonstrate control in the bottom
Then:
Halting Snatch-Grip DL (3 sec pause below the knee)
2-2-2-2, across
Then:
5 Hill Sprints + 50 Double-Unders 
4 Hill Sprints + 40 Double-Unders
3 Hill Sprints + 30 Double Unders
2 Hill Sprints + 20 Double Unders
1 Hill Sprint + 10 Double Unders
For time
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

"Keep Choppin" is a GP original. It never gets old doing it or watching other people do it, especially if it's your first time. The look on people's face when you say, "200 Lunges" is priceless. Butch has down this workout a few times. And each time he dedicates more effort and focus to the task at hand. Well done my friend.

“Keep Choppin” is a GP original. It never gets old doing it or watching other people do it, especially if it’s your first time. The look on people’s faces when you say, “200 Lunges” is priceless. Butch has done this workout a few times. And each time he dedicates more effort and focus to the task at hand. Well done my friend.