10.21.15 Training Sessions (3), Birthday Workout

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings, 4 ways
2×10 Runner’s Bridge
20x Iron Cross Kicks
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
35x Walking Lunges +
35x KBS @ 35/50 +
35x Squats
One time through slow and steady to “warm-up”
Then:
“Happy 35th Birthday Wheeler Crawford”
35 Calories, any machine +
35x Deadlifts or Hex Bar Deads @ 185/135 +
35x Burpee/Bar Hops +
35x Goblet Squats @ 50/40 +
35x Toes-to-Bar +
35x Goblet Squats +
35x Burpee/Bar Hops +
35x Deadlifts +
35 Calories, any machine
For time
Then:
Cool down with weak links, time permitting
Option #1: 3×20 Stir-the-Pots
Option #2: Prove Hover “Play”
Option #3: 3×15-20 DB Wrist Extension 

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings, 4 ways
2×10 Runner’s Bridge
20x Iron Cross Kicks
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
Start slowly and work your way up.
OHS Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Then:
Cool Down with weak links, time permitting

 

COMPETITIVE FITNESS
2×5 Band Tears
2×10 Dislocates
2×30 sec Shoulder Taps, facing outward if possible OR Static HS Hold
3×10 KBS, across
2×5 Burpees
3×3 Rope Climbs (this is a good chance to practice if you’re rope climbs need work)
Then:
4×15 HSPUs. Do as many Strict as you can each set. Finish with kipping if you must.
Rest 2:00
Then:
Paused (3 sec pause above knee) Hang Squat Clean + Split Jerk 
5 challenging sets
Then:
4 rounds for time
30x AKBS @ 53/32  +
20x Wall Ball @ 20/14 +
1x Legless Rope Climb
Then:
Cool Down with weak links, time permitting
Option #1: 3×12-15 Back Extensions in GHD
Option #2: 3×16-20 Elbow Taps (2 sec pause each rep)
Option #3: 3×15-20 DB Wrist Extension 

 

COACH’S COMMENTS
N/A

 

PHOTOS

Another great birthday workout. Happy Birthday Wheeler! We love you.

Another great birthday workout. Happy Birthday Wheeler! We love you.

Anytime you're doing a lot of high rep work where fatigue can easily become a factor work hard to make every rep look the same. Dana strong and consistent with her Goblet Squats.

Anytime you’re doing a lot of high rep work where fatigue can easily become a factor focus on making every rep look the same. Dana strong and consistent with her Goblet Squats, as always.

Newell putting in work on his Front Squats. The mobility is finally there, now we can start progressively adding more load. If you wanna get "truly" fit you can't do conditioning work all the time. You have to infuse some heavier lifting into your weekly routine. Everyone wants to be strong, but few are willing to move heavy weight.

Newell putting in work on his Front Squats. The mobility is finally there, now we can start progressively adding more load. If you wanna get “truly” fit you can’t do conditioning work all the time. You have to infuse some heavier lifting into your weekly routine. Everyone wants to be strong, but few are willing to move heavy weight.

Tony at the top of the mountain.

Tony at the top of the mountain.

Scott with a great set up.

Scott with a great set up, Hanna in the background coaching him up.

The burpee/bar hop is exhausting. The jump over the barbell isn't huge, but it's enough to drive the heart rate up about 15-20% more than a "normal" burpee.

The burpee/bar hop is exhausting. The jump over the barbell isn’t huge, but it’s enough to drive the heart rate up about 15-20% more than a “normal” Burpee.

Jeff hitting a BW OHS.

Jeff hitting a BW OHS.

Congratulations to Karen, our October Athlete of the Month.

Congratulations to Karen, our October Athlete of the Month.