10.26.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
2×10 Runner’s Bridge
10x Half-Bridges
2x15m Lunge + 15m Tin Man Walk
2×5 Band Tears
2×10 Dislocates
3×10 Goblet Squat, climbing
2×5 Strict Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
EMOM x 10
5-7x KB Headcutters (50-70 total)
Then:
10x Strict Push-ups +
8x DB Box Step-ups, AHAP @ 17.5-20″ +
1-8 Strict Pull-up Ladder
Round one looks like:
10x Strict Push-ups +
8x Box Step-ups +
1x Strict Pull-ups
Round two looks like:
10x Strict Push-ups +
8x Box Step-ups +
2x Pull-ups, etc.
Continue to 8x Strict Pull-ups
Then:
20-30s Frog Stand or Headstand +
5x KB Bottoms-ups, AHAP +
8-10x DB Wrist Extensor Curls, AHAP
2-3 sets
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
2×10 Runner’s Bridge
10x Half-Bridges
2x15m Lunge + 15m Tin Man Walk
2×5 Band Tears
2×10 Dislocates
3×10 Goblet Squat, climbing
2×5 Strict Push-ups
3×3 Strict Pull-ups
Then:

MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:

In your two chosen lifts:
50%x5
60%x3
70%x2
75%x1
80%x1
85%x1
90%xAMRAP
Then:
Weak link work, time permitting

 

COMPETITIVE FITNESS
2×5 Band Tears
2×10 Dislocates
2×5 Dislocates from squat
2×6 Cossack Squats
15m Lunge + SL Balance + SLDL + Pistol Combo
10x Half Bridges
3×5 KBS/Goblet Squat
2x20s Vertical Balancing Drill (Frog Stand, Headstand, Tripod Stand, etc.)
3×3 Ring Pull-ups
Then:
Snatch BB Complex @ 45/35, 4 reps each:
Hang Muscle Snatch + 
OHS +
Drop Snatch +
SOTS Press or BTN Push Press +
Duck Walk +
Tall Snatch
Then:
20 minutes to establish max double for day Hang Snatch (anywhere above knee), full catch
Do a bunch of sets during work up.
Then:
Climb the ladder as high as possible in 12 minutes 
1x Deadlift @ 225/155 +
1x Strict HSPU +
2x Deadlift +
2x Strict HSPU +
3x Deadlift +
3x Strict HSPU, etc.
Then:
Cool Down

COACH’S COMMENTS
N/A

 

PHOTOS

We finished today's work with some balance challenges and grip/forearm work.  Erica on the Tripod hold.

We finished today’s work with some balance challenges and grip/forearm work. Erica on the Tripod hold.

I've been playing with this variation of a DB curl. This particular version is a forearm nightmare. A 10# DB is brutally hard.

I’ve been playing with this variation of a DB curl. This particular version is a forearm blaster. A 10# DB is brutally hard.

Go heavy for eight reps each.

Go heavy for eight reps each.

Ever since I did away with bands everyone's pulling strength is improving immensely. Developing horizontal pulling strength is one path to gaining vertical pulling strength.

Ever since I did away with bands everyone’s pulling strength is improving immensely. Developing horizontal pulling strength is one path to gaining vertical pulling strength.

This was a tough workout for a lot of our women. It was an upper body blitz.  In my experience, women tend to be stronger from the hips down than the hips up.

This was a tough workout for a lot of our women. It was an upper body blitz. In my experience, women tend to be stronger from the hips down than the hips up. Nonetheless, they forged ahead.

The final piece for today's workout. I loved watching this go down because it challenged everyone is different ways.

The final piece for today’s workout. I loved watching this go down because it challenged everyone in different ways.