8.24.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
Jog 400m 
10x Balancing Leg Swings
10x Hip Hinges, hold last two reps in super hinge
20x Iron Cross Kicks
2×10 Runner’s Bridge
15m Lunge + Spider Stretch (3 sec hold each)
2×5 Band Tears
2×10 Dislocates
2×5 Burpees 
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
“Kettlebell Mountain”
KBS + Goblet Squat + Push-up
5-10-15-20-15-10-5
Then:
Against a continuously running 15:00 minute clock
0:00 – 5:00: 1000m Row
5:00 – 10:00: 50x Burpees 
10:00 – 15:00: 800m Run
Rest fully
Then:
2x (1-5) Strict Pull-up Ladders, 2-3 players
Then:
Cool Down

 

STRENGTH
WARM-UP:
Jog 400m 
10x Balancing Leg Swings
10x Hip Hinges, hold last two reps in super hinge
20x Iron Cross Kicks
2×10 Runner’s Bridge
15m Lunge + Spider Stretch (3 sec hold each)
2×5 Band Tears
2×10 Dislocates
2×5 Burpees 
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
5×8 @65%
In two chosen lifts (remember to use adjusted maxes from last week to calculate percentages)
Then:
Cool Down

 

COMPETITIVE FITNESS
Prep Shoulders
Then:
3x20m HS Walk, assisted if necessary
Then:
Snatch BB Complex @ 45/35
Then:
Max for day 3x OHS + 2x Snatch Balance + 1x Hang Squat Snatch, 20 minutes
Then:
10x Target Burpees @ 8′ +
5x Clean and Jerk @ 135/95 +
10x Toes-to-Bar +
5x Clean and Jerk @ 135/95
10 minute AMRAP
Then:
Cool Down

 

COACH’S COMMENTS
I posted a new Body Comp Tip on Boosting Immunity. You can read here. 

 

PHOTOS

J hitting the Spider Stretch. J has been with us a for a couple months now. I'm so impressed with her. She spent several workouts with James to get in shape for the demands of group and it has paid off. Great work ethic, ability to listen, and all around wonderful person. She embodies the principles of GP.

J dropping into spider stretch. J has been with us a for a couple months now. I’m so impressed with her. She spent several workouts with James to get in shape for the demands of group and it has paid off. Great work ethic, a super good listener, and all around wonderful person. She embodies the principles of GP.

I was totally loving watching this workout today. Some chose the fast route to maximize rest before the 50 reps of burpees. Others chose to pace it out and go into the burpee less "phased." Personally I would have chosen the ladder.

I was totally loving watching this workout today. Some chose the fast route to maximize rest before the 50 reps of burpees. Others chose to pace it out and go into the burpee less “phased.” Personally I would have chosen the ladder. For a 15 minute workout, pace is critical. Besides, there was no reward for rowing fast. And a faster row meant you needed the longer recovery time.

I've been pestering Susan for going too heavy and allowing her depth to suffer. I was more than pleased with how she was moving today. I haven't seen her look so comfortable in the bottom…maybe ever.

I’m constantly pestering Susan for going too heavy and allowing her depth to suffer when she squats. I was more than pleased with how she was moving today. I haven’t seen her look so comfortable in the bottom…maybe ever.

Naomi doesn't prefer the strength work. But I make her do it to round out her fitness. Too much "met-coning" can stifle results in the long term.

Naomi doesn’t prefer the strength work. But I make her do it to round out her fitness. Too much “met-coning” can stifle results in the long term.

Keith digging.

Keith digging. Beard to the floor!