11.2.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
15m Lunge + Spider Stretch (hold stretch for 3-5 sec)
3×5 KBS/Goblet Squat
2×5 Push-up
3×3 Strict Pull-up
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
Keep a KB moving for 10 minutes doing…
10x Snatch, L +
10x Snatch, R +
10x Goblet Squat +
10x ATW, L +
10x ATW, R +
10x Push-up KB Touches (see photo)
Then:
DB Arnold Press
10 reps @ 2×20
6 reps @ 2×30
2×4 reps @ AHAP
Then:
20x Wall Ball +
5x Strict Pull-ups +
15/10 Calorie Row/Ski/Airdyne
1:1 Rest, 3-4 rounds
Then:
Cool Down with Bent-Body Hollows

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
15m Lunge + Spider Stretch (hold stretch for 3-5 sec)
3×5 KBS/Goblet Squat
2×5 Push-up
3×3 Strict Pull-up
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
Deload Week
In your two chosen lifts:
40%x5
50%x5
60%x5
70%x5
Then:
Pendlay Rows
5-5-5-5-5
Then:
Rotator Cuff Work

 

COMPETITIVE FITNESS
T-Spine Mobility
2×5 Band Tears
2×10 Dislocates
2×5 Dislocates from Squat
15m Lunge + Spider Stretch
3×5 KBS/Goblet Squat Combo
2×10 Bar Taps
Then:
Unbroken Toes-to-Bar
Elite: 20-18-16-14
Pro: 16-14-12-10
Amateur: 10-8-6-4
Rest as needed between sets. 
Then:
2x Muscle Clean + 2x Front Squat + 2x Push Press + 1x Split Jerk
3 sets, light
Then:
Work up to a heavish Clean and Jerk
Reduce the weight by 10-15% and do 4×1 “perfect” singles
20 minute cap
Then:
In teams of two…
Set a clock for 15 minutes
First five minutes do max reps rope climbs
In the remaining 10 minutes do “Karen”
150x Wall Ball @ 20/14 for time, partition work as you see fit
Each workout is scored separately (team rope climb reps, team Karen time)
Then:
Cool Down

COACH’S COMMENTS
N/A

 

PHOTOS

Spider stretch. The goal is to drop the elbows flat onto the ground and hold for 3-5 secs. Great to do before any squatting movements.

Spider stretch. The goal is to drop the elbows flat onto the ground and hold for 3-5 secs. Great to do before any squatting movements.

Doa full, strict push-up, lock the hips down, and touch the Kettlebell. The aim is to stabilize onto one arm and have enough core control to keep the hips square to the floor.

Do a full, strict push-up, lock the hips into place, and touch the Kettlebell. The aim is to stabilize on one arm and have enough core control to keep the hips square to the floor. It’s isn’t important if you touch the KB, it’s HOW you touch it that matters.

Arnold Press.

Arnold Press.

The final set of four should be a grind.

The final set of four should be a grind.

We do a lot of the same warm-up activities every day. Why? Because I want to force my athlete to stay engaged; to understand that it's isn't just movement and that there's a purpose. Going through the motions is unproductive. But if you can seek to find deeper meaning in mundane tasks you are on your way to mastering those activities, which is my real intention. Mastering how to squat, where your hips are relative to your torso, the weight in your feet, the feeling of the KB as it presses against your body, etc. So what appears as a simple and "mundane' activity on the surface has rich meaning to the person doing it because they are aware...of everything.

We do a lot of the same warm-up activities every day. Why? Because I want to force my athletes to stay engaged; to understand that it isn’t just movement and that there’s a deeper purpose. Going through the motions is unproductive. But if you can seek to find meaning in mundane tasks you are on your way to mastering those activities, which is my real intention. For example, when you’re doing a Goblet Squat there is so much to hone in on; where your hips are relative to your torso, the weight in your feet, the feeling of the KB as it presses against your body, etc. So what appears as a simple and “mundane’ activity on the surface has rich meaning to the person doing it because they are fully aware…of everything.