10.28.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
T-Spine Mobility
2×5 Band Tears
2×10 Dislocates
2×10 Elbow Taps (2 sec pause at contact point)
2x15m Lunge + Quad Stretch
3×5 KBS/Goblet Squat, climbing
3×3 Strict Pull-ups
Then:
WORKOUT:
Bear Crawl Suicide 
5m forward + 5m backwards
10m forward + 10m backwards
15m forwards + 15m backward
3 sets, rest while partner goes
Then:
20x Alternating Bulgarian Bag Halos +
10x Whip Smash (single, explosive efforts) +
20 Calorie Row/Ski/Airdyne +
10x Whip Smash +
20x Goblet Squats @ 60/45#
10x Whipsmash
200m Sprint (100m out, 100m back)
This is one round, do three at a steady clip
Then:
DB Renegade Row + Strict Toes-to-Bar
10/10, 8/8, 6/6, 4/4
Then:
Cool Down

 

STRENGTH
WARM-UP:
T-Spine Mobility
2×5 Band Tears
2×10 Dislocates
2×10 Elbow Taps (2 sec pause at contact point)
2x15m Single-Arm DB OH Lunge (right) + 15m Single-Arm DB OH Lunge (left), climbing
3×5 KBS/Goblet Squat, climbing
3×3 Strict Pull-ups
Then:
MOBILITY:
Couch Stretch
Then:
WORKOUT:
2x BB Strict Press + 4x Push Press
4 sets, climbing
Then, with heaviest load from above complex, M.E. Push Press
Then:
4×2 Front Squats with chains, climbing
Final two sets should be TOUGH!
Then:
3×1:00 Box Arch Holds
Then:
Cool Down

 

COMPETITIVE FITNESS
T-Spine Mobility
2×5 Band Tears
2×10 Dislocates
2×5 Dislocates from Squat
2×10 Runner’s Bridge
10x Half-Bridges
2×5 Push-ups 
5x Rope Climbs
Then:
WORKOUT:
Ring Dips + Ring Pull-ups
6/1, 5/2, 4/3, 3/4, 2/5, 1/6
Then:
2x Strict Press + 4x Push Press
4 sets, climbing
Then, with heaviest load for above complex, M.E. Push Press (no jerk)
Then:
In teams of two…
12 minute time cap
15x Clean and Jerks @ 135/95 +
30 Calories on Rower/AA Bike +
15x Front Squats @ 135/95 +
30x Burpee/Bar Hops +
15x Front Squats +
30 Calories +
15x Clean and Jerks 
In time remaining do as many 15′ Rope Climbs as possible. 
Rope climbs = score. 
Then:
Fall Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

A little variable resistance work never hurt nobody...

A little variable resistance work never hurt nobody…

Whip. Smash. One of my all-time favorites. It's not too bad when you're doing it. It's when you let go of the rope that the O2 demand sinks in. Try to get the rope to undulate all the way to the attachment on the wall.

Whipsmash. One of my all-time favorites. It’s not too bad when you’re doing it. It’s when you let go of the rope that the O2 demand sinks in. Try to get the rope to undulate all the way to the attachment on the wall.

Ride the bag around the head. Very little work is being done at this point. Once you create momentum in the bottom, it's effortless around the head. Jordan looking smooth.

Ride the bag around the head. Very little work is being done at this point. Once you create momentum in the bottom, it’s effortless around the head. Jordan looking smooth.

Power.

Power.

Exhibit B.

Exhibit B.