10.5.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
15m Lunge + SL Balance + SLDL, SLOW!!!
3×5 KBS/Goblet Squat Combo, climbing
2×5 Band Tears
2×10 Dislocates
2×5 Burpees 
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
3×6 Single-Leg KB Deadlifts (alternate arms each rep). 
Work on good hip hinging
Then:
15x KBS @ 30 + 15m Sprint with KB + 15m Sprint back (w/o KB)
12x KBS @40 + 15m Sprint with KB + 15m Sprint back (w/o KB)
10x KBS @ 60 + 15m Sprint with KB + 15m Sprint back (w/o) KB
Rest while partner goes
3 sets each
Then:
5x Deadlift @ 75% 1RM Deadlift or Coach’s choice + 
12x DB Push Press @ 2×40/25#
Max rounds in 12 minutes
Then:
500m Row for time, record 
This is an all-out effort
Then:
400m Walk to cool down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
15m Lunge + SL Balance + SLDL, SLOW!!!
3×5 KBS/Goblet Squat Combo, 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:
40%x5
50%x5
60%x5
Based on max from previous week, not new adjusted max.
Then:
4×10 (each) Swiss Ball Stir-the-Pots
Between sets play with Prone Hovers on the Swiss Ball 
Then:
Foam Roll and stretch

COMPETITIVE FITNESS
Jog 800m
T-Spine Mobility (dowel and banded version)
2×5 Band Tears
2×10 Dislocates
2×5 OHS @dowel 
2×5 Dislocates from Squat position
3×10 KBS
2×5 Tuck Jumps
Then:
2x Muscle Snatch + 2x OHS + 2x Drop Snatch 
3 sets to warm-up
Then:
20-minutes to establish max for day 3-Position Snatch (HH, above knees, floor)
Then, rest 1:00 and with that weight 
One set to failure OHS
Then:
Males use one 53# KB, Females use one 32# KB
30′ KB Suitcase Lunge, right + 
30′ KB Suitcase Lunge, left +
30′ Walking KBS, forward (same KB) +
30′ Walking KBS, backwards
This is one set, do 3
Then:
Finisher:
Sprint to Harley and Back as FAST AS POSSIBLE!
NO PACING, JUST GO!
Record time
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Parker is the owner and founder of Savage Race. He's starting to get more consistent now that race season is winding down. I'm looking forward to watching him transform as he trains more.

Parker is the owner and founder of Savage Race. He’s starting to get more consistent now that race season is winding down. I’m looking forward to watching him transform as he trains more. Here he is hitting an ALL-OUT 500m Row.

Learning to hinge from the hips. It's amazing to watch. Some of our strongest guys  struggle to stand on one leg, stabilize, and produce force. Joe on the other hand looked solid.

Learning to hinge from the hips. It’s amazing to watch. Some of our strongest guys struggle to stand on one leg, stabilize, and produce force. Joe on the other hand looked solid.

Earned. Two days, six workouts.

Earned. Two days, six workouts.