8.31.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Hip Hinges
20x Iron Cross Kicks
2×10 Runner’s Bridge
2x15m Lunge + 15m Broad Jump
3×5 KBS / Goblet Squat Combo, climbing
2×5 Band Tears
2×5 Burpees
3x Broad Jumps
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch, 2×20-30 sec each
Then:
WORKOUT:
EMOM for 8 minutes
15m Burpee/Broad Jump
Then:
6x Stationary DB Lunge (3 each), AHAP +
8x DB Push Press, same DBs +
1-8 Strict Pull-up Ladder + 
30s Wall Sit
Round 1 looks like…
6x Lunges + 8x Presses + 1x Pull-up + 30s Wall Sit
Round 2 looks like…
6x Lunges + 8x Presses + 2x Pull-ups + 30s Wall Sit, etc.
8 total rounds
Then:
“10-Minute Push-up Challenge”
Elite: 3-5x Push-ups every 15 sec for 10 minutes
Pro: 5x Push-ups every 30s for 10 minutes
Amateur: 2-3 Push-ups every 30s for 10 minutes
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Hip Hinges
20x Iron Cross Kicks
2×10 Runner’s Bridge
2x15m Lunge + 15m Broad Jump
3×5 KBS / Goblet Squat Combo, climbing
2×5 Band Tears
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Couch Stretch, 2×20-30 sec each
Then:
WORKOUT:
Juggernaut Week 5:
In your two chosen lifts
60%x3
68%x3
73%x3x8
Then:
Cool Down

 

COMPETITIVE FITNESS
Pistol and Handstand Prep, 8-10 minutes
Then:
12x Lunge + SLDL + Pistol Combo, slow and precise
Then:
30s Toes-n-Nose Handstand Hold + 
Max Effort Bent-Arm Ring Hang (rings on chest) 
3 sets to warm-up
Then:
M.E. Toes-to-Bar + 10 sec rest + 1-5 additional reps in rhythm
3 sets, rest as needed between sets
Then:
Snatch BB Warm-up @ 45/35
Then:
Max for day Power Snatch + 2x OHS + Snatch-Balance, 20 minutes
Then:
Strict Pull-ups + Alternating Pistols 
16-12-8
Slow and steady
Then:
Cool Down

COACH’S COMMENTS
N/A

PHOTOS

Even though it's a warm-up every effort should be made to maximize each jump.

Even though it’s a warm-up every effort should be made to maximize each jump.

Take-off.

Take-off.

Pin the shoulders back, stay vertical and touch the back knee to the floor. Drive forcefully through the front heel to return to your starting position.

Pin the shoulders back, stay vertical and touch the back knee to the floor. Drive forcefully through the front heel to return to your starting position.

Ahren looking solid.

Ahren looking solid.

The dreaded Wall Sit. The blood literally poisons the legs with no way to exit until the player is done.

The dreaded Wall Sit. The blood literally poisons the legs with no way to exit until the player is done.

The ring rows are a suitable alternative to pull-ups.

The ring rows are a suitable alternative to pull-ups.

Simple tools often yield amazing results.

Simple tools often yield amazing results as long as you know how to use them.