11.3.15 Training Sessions (3), Slideshow

 

GENERAL PREPARATION
WARM-UP:
300m Jog
10x Balancing Leg Swings
2×10 Runner’s Bridge
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
15m Lunge + Spider Stretch
3×10 Goblet Squat, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
10 minute AMRAP
P1 10x Whip Smash + 10m Rope Pull/Sprint  
P2 Max Reps Burpees (onto plate)
P3 Rest
Record total Burpees
Then:
10 minute AMRAP
P1 100m Sandbag Sprint, anyhow (50m out, 50m back) @ 100/60
P2 Ski (cals) for the duration of Sandbag Shuttle
P3 Rest
Record Ski Erg Calories
Then:
P1 Row 20/15 Calories
P2 Max Reps Thrusters @ 45/35 (empty BB) 
P3 Rest
Record Row Calories
Then:
Cool Down

 

STRENGTH
WARM-UP:
300m Jog
10x Balancing Leg Swings
2×10 Runner’s Bridge
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
15m Lunge + Spider Stretch
3×10 Goblet Squat, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
3×15 “TWY”s with tubing
Then:
3×6 DB Lateral Lunge/RDL Combo, light to warm-up
Then:
4×8 Deficit (4″) BB RDLs, @ 4010 tempo, climbing
Then:
6×10 Close-Grip (Bi-Acromial) Bench Press, AHAP
Rest 90 sec between sets
Then:
4xM.E. Fat Bar Hanging Rows 
Then:
Cool Down with Wrist Extensor work, time permitting

 

COMPETITIVE FITNESS
Back Squat and Strict Press
40%x5
50%x5
60%x5
70%x5
Then:
5×5 Pendlay Rows
Then:
3×1:00 Box Arch Holds
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Hand over hand as long as possible. Don't favor. Become aware of the imbalance, if it's there, and attack.

Hand over hand as long as possible. Don’t favor. Become aware of the imbalance, if it’s there, and attack it.

Keep the barbell against the body in the bottom. That way the arms don't take the brunt of the work.

Keep the barbell against the body in the bottom. That way the arms don’t take the brunt of the work.

Picture perfect. Sam churning through 10 calories on the Rower.

Picture perfect. Sam churning through 10 calories on the Rower.

Shane working for every last rep.

Shane working for every last rep.

Everyone's fresh at the start. But each subsequent set the weight of the sled on the sticky mats adds up.

Everyone’s fresh at the start. But each subsequent set the weight of the sled on the sticky mats adds up.

In some cases you do what you have to do.

In some cases you do what you have to do.

Throw it over your shoulder and sprint. Don't take a chance tearing your shoulder up holding the rope in your hands as you run. It often gets stuck on the sled and jerks you back.

Throw it over your shoulder and sprint. Don’t take a chance tearing your shoulder up holding the rope in your hands as you run. It often gets stuck on the sled and jerks you back.

Lockout and unload at the top.

Lockout and unload at the top.

Pop out of the Burpee, locate the plate and jump with two feet. This standardizes the movement and keeps the pace high.

Pop out of the Burpee, locate the plate and jump with two feet. This standardizes the movement and keeps the pace high.

The Sandbag/Ski Erg caper was the hardest, along with all the other stations. Today was a punch in the gut from top to bottom.

The Sandbag/Ski Erg caper was the hardest, along with all the other stations. Today was a punch in the gut from top to bottom. Ahren on the move.

Colt sticking the landing.

Colt sticking the landing.

Susan mentioned we did these last week. Well, we did squats, pull-ups, and deadlifts too. Master the mundane. Each opportunity is an opportunity...to discover, search, learn, and grow.

Susan mentioned we did these last week. Well, we did squats, pull-ups, and deadlifts too. Master the mundane. Each opportunity is an opportunity…to discover, search, learn, and grow.

Everyone got what they came for.

Everyone got what they came for.

Rubi's first time on the Ski Erg = SUCK.

Rubi’s first time on the Ski Erg = SUCK.

Yeah, it was one of those days.

Yeah, it was one of those days.

 

Video/Slideshow