9.28.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
2×10 Runner’s Bridge
2x15m Lunge + 15m Bear Crawl
3×10 KBS, climbing
2×5 Band Tears
2×10 Dislocates
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Banded Shoulder Distraction
Then:
WORKOUT:
20x Bulgarian Bag Halos +
5x KB Windmills
3 sets, climbing
Then:
15m Heavy DB Lunge +
15x Strict Push-ups +
30s Toes-and-Nose Handstand Hold +
15m Heavy DB Lunge + 
15x Strict Pull-ups, any grip +
30s Bent-Arm Hold +
15m Heavy DB Lunge + 
15x KBS +
30s Prone Hollow
This is one set, do 2 set FOR QUALITY
Then:
Cool Down with KB Bottoms-up Press, time permitting
8-5-2-2
Then:
Actual Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
2×10 Runner’s Bridge
2x15m Lunge + 15m Bear Crawl
3×10 KBS, climbing
2×5 Band Tears
2×10 Dislocates
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
In your two chosen lifts:
50%x5
60%x3
70%x2
75%x1
80%x1
AMRAP @ 85%
Adjust maxes accordingly
Then:
Cool Down

 

COMPETITIVE FITNESS
Jog to Harley and back
Then:
5-Minute Mobility
Then:
30s Work + 30s Transition
Prone Hollow +
Toes-and-Nose Handstand Hold +
Ring Taps (Arch to Hollow). TIGHT!
3 rounds
Then:
5-8 minutes to prep/learn the following EMOM
EMOM x 20
Odd – 5x Thrusters, AHAP 
Even – 1x Legless Rope Climb + Rope Climb
Rest a bit, then:
2x Hill Sprints + 
75x Double Unders / 150x Single Unders
3 RFT
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Typically, if you can do a KB Windmill to absolute perfection, you have the mobility to do just about any movement.

Typically, if you can do a KB Windmill to absolute perfection, you have the mobility to do just about any movement.

30s Bent-Arm Hang from Pull-up bar. This is difficult buy itself, much less after a set of 15 Strict Pull-ups.

30s Bent-Arm Hang from Pull-up bar. This is difficult by itself, much less after a set of 15 Strict Pull-ups. Notice Tami is in a good hollow position and under control.

More static shaping. It's boring but necessary.

More static shaping. It’s boring but necessary.

Focus.

Focus.

The KB Bottoms-up Press makes for a nice cool down.

The KB Bottoms-up Press makes for a nice cool down.