8.26.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Hip Hinges, hold final two reps
20x Iron Cross Kicks, hold final two reps
2×10 Runner’s Bridge
2x15m Lunge + 15m Tin Man Walk
3×5 KBS/Goblet Squat Combo
3×10 Split Jumps
2×5 Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Couch Stretch
Then:
WORKOUT:
200m Row/Ski +
20x Ball Slam +
20x Split Jumps +
20x HR Push-ups +
200m Run +
20x KBS +
2x Rope Climb +
20x Box Jumps  +
20x Pull-ups +
300m Row/Ski +
30x Ball Slam +
30x Split Jumps +
30x Push-ups +
300m Run +
30x KBS +
3x Rope Climb +
30x Box Jumps  +
30x Pull-ups +
400m Row/Ski +
40x Ball Slam +
40x Split Jumps +
40x Push-ups +
400m Run +
40x KBS +
4x Rope Climb +
40x Box Jumps  +
40x Pull-ups, etc.
40 minute AMRAP
Then:
Fall Down

 

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Hip Hinges, hold final two reps
20x Iron Cross Kicks, hold final two reps
2×10 Runner’s Bridge
2x15m Lunge + 15m Tin Man Walk
3×5 KBS/Goblet Squat Combo
3×10 Split Jumps
2×5 Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Couch Stretch
Then:
WORKOUT:
5 minutes of BB improv
Then:
Work up to a heavy Paused OHS (3 sec in bottom) 
Then:
Paused OHS 
3-3-3-3, across
Rest plenty
Then:
3×20 Jumping Back Squats @ 45/35#
Then:
Static Shaping Circuit, 8 minutes
L-Sit +
Bent-Arm Hold on Pull-up Bar +
Toes-and-Nose Handstand Hold 
Then:
Cool Down

 

COMPETITIVE FITNESS
Prep shoulders for muscle-ups
Then:
3xM.E. Ring Muscle-ups (-1)
OR
3x M.E. Ring Dips, hold final rep in lockout to failure
OR
3×10 Ring Taps + M.E. Ring Pull-ups
Then:
3x BTN Strict Press +
2x BTN Push Press +
1x BTN Split Jerk
3 sets to warm-up
Then:
20 minutes to establish max for day BTN Split Jerk (from rack or blocks)
Then:
50x Wall Ball “Buy-in” +
4 rounds for time…
15x C2B Pull-ups +
200m Hill Sprint 
50x Wall Ball “Cash-out”
Then:
Cool Down

 

COACH’S COMMENTS
N/A

PHOTOS

Today was a grind. Hump day. 40 minutes of work. Only one player got through the round of 40 reps.

Today was a grind. Hump day. 40 minutes of work. Only one player got through the round of 40 reps. Butch chipping away. 

During the split jumps the back knee must touch the floor for the rep to count.

During the split jumps the back knee must touch the floor for the rep to count.

Feel the burn.

Feel the burn.