10.23.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP
Jog 400m
10x Balancing Leg Swings
2×10 Runner’s Bridge
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
3×10 KBS, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Couch Stretch
Then:
WORKOUT:
“Go Primal Mountain of Blood and Tears”
KBS @ 50/40# : 40-50-60-50-40
Burpees: 10-20-30-20-10
Ball Slams @ 30/20#: 20-30-40-30-20
Run: 300m-600m-900m-600m-300m
For time
Rd 1: 40x KBS + 10x Burpees + 20x Ball Slam + 300m Run
Rd 2: 50x KBS + 20x Burpees + 30x Ball Slams + 600m Run, etc.
Then:
Fall Down

 

STRENGTH
WARM-UP
Jog 400m
10x Balancing Leg Swings
2×10 Runner’s Bridge
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
3×10 KBS, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Couch Stretch
Then:
WORKOUT:
BB Complex
Clean-Grip Deadlift +
Bent-Over Row +
Front Squat +
Push Press +
Back Squat +
Strict Pull-up
Set 1: 6 reps each @ 65/55
Set 2: 4 reps each @ 95/65
Set 3: 2 reps each AHAP
Then:
10-1 Front Squat @ BW + 20s Bent-Arm Hang
10x FS + 20s Bent-Arm Hang 
9x FS + 20s Bent-Arm Hang, etc…
Continue to 1x FS + 20s Bent-Arm Hang
Then:
3xM.E. Fat Bar Triceps Extensions, to nose, AHAP (time permitting)
First set should land you somewhere between 10-15 reps
Then:
Cool Down

 

COMPETITIVE FITNESS
2×5 Band Tears
2×10 Dislocates
10x Half-Bridges
10x Runner’s Bridge
15m Lunge + SL Balance + SLDL + Pistol Combo
3×5 KBS/Goblet Squat Combo
2x30s Toes-n-Nose Handstand Hold
3×3 Strict Pull-ups
Then:
BB Complex
Clean-Grip Deadlift +
Bent-Over Row +
Front Squat +
Push Press +
Back Squat +
Strict Pull-up
Set 1: 6 reps each @ 65/55
Set 2: 4 reps each @ 95/65
Set 3: 2 reps each AHAP
Don’t slop through it. Strive for perfection. 
Set your BBs up for the final circuit before you start Relays.
Then:
In teams of three…
3000m Row Relay OR 200 Calorie AA Bike Relay
Switch every 55 sec. until complete.
Winning team has no penalty at the end of workout
2nd place = 5 Hills at end of workout
3rd place = 8 Hills at end of workout
4th+ place = 10x Hills at end of workout
Rest 5 minutes
Then:
4 rounds of…
30s M.E. Front Squats @ 70-80% (from floor) +
30s Rest +
30s Shoulder Taps (back facing wall if possible) OR 30s Static Hold +
30s Rest
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Get into a good position and drive with the legs. The rower is every bit a leg exercise.

Get into a good position and drive with the legs. The rower is every bit a leg exercise. Cathy working.

I prescribed the 10-1 Ladder at bodyweight. Few did it, but the one's who did got a heavy dose of "ouch" and will feel this workout for a few days.

I prescribed the 10-1 Back Squat Ladder at bodyweight. Few did it that heavy, but the one’s who did got a heavy dose of “ouch” and will feel this workout for a few days. Janice warming up with a BB complex.

Steve during Wednesday's OHS Strength Ladder.

Steve during Wednesday’s OHS Strength Ladder.

Yeah, it was one of those workout's today.

Yeah, it was one of those workout’s today.

IMG_8943

Few survivors, many casualties.