11.4.15 Training Sessions (3)

 

GENERAL PREPARATION
Jog 400m
2×5 Band Tears
2×10 Dislocates
T-Spine Mobility + Bretzel Stretch
Then:
WORKOUT:
“Beware the Bodyweight Exercise”
P1 15m Prisoner Lunge + 15m Reverse Bear Crawl
P2 Rest
Switch, 4 each
Then:
P1 5x Pull-ups / 8x Ring Rows
P2 Rest
Switch, 4 each
Then:
P1 30s Handstand Hold (against wall) OR 30s Tripod Stand / Headstand
P2 Rest
Switch, 4 each
Then:
P1 20x Split Jumps 
P2 Rest
Switch, 4 each
Then:
P1 200m-300m-400m-200m Sprint 
P2 Rest
Switch, 4 each
Then:
P1 15m Burpee/Broad Jump
P2 Rest
Switch, 4 each
Then:
P1 20x Lateral Barrier Hops over Parallette OR 12x Lateral Box Jumps
P2 Rest
Switch, 4 each
Then:
P1 15m Wheelbarrow Walk
P2 Rest
Switch, 4 each
Then:
Cool Down with 4x (30s Bent-Body Hollow + 30s Mountain Climber)

 

STRENGTH
WARM-UP:
Jog 400m
2×5 Band Tears
2×10 Dislocates
2×5 Dislocates from Squat
2×5 OHS @ PVC
15m Lunge + Spider + Spinal Twist Combo
3×5 KBS/Goblet Squat Combo
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine (foam roller and band, see photo)
Box Stretch
Then:
WORKOUT:
OHS Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Start to get serious around set five.
Go for a new PR!
Then:
Cool Down with L-Sits
Elite – 3:00 Cumulative
Pro – 2:00 Cumulative
Amateur – 1:00 Cumulative
Then:
Actual Cool Down

 

COMPETITIVE FITNESS
800m Jog
T-Spine Mobility
2×5 Band Tears
2×10 Dislocates
2×5 Dislocates from Squat
15m Lunge / Pistol Combo
3×10 KBS
2×20 Shoulder Taps (facing away from wall) OR 20s Toes-n-Nose Handstand Hold
Then:
Partner Assisted Handstand Walks – 10m (keep everything tight and straight)
3 sets
Then:
Snatch BB Complex @ 45/35
Then:
5×5 TnG Power Snatch, climbing
Final set should be a legitimate 5RM TnG, but clean
Something like…
5×95
5×115
5×135
5×155
5×185
Then:
Reduce load 10-15% and do one set of max reps Power Snatch
Then:
800m Run +
35x AKBS @ 53/32 +
70x Double Unders +
800m Run +
70x Double Unders +
35x AKBS +
800m Run
For time
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

By design, this workout starts out innocent enough...then rips your soul out in a most humbling way.

By design, this workout starts out innocent enough…then rips your soul out in a most humbling way. Jason on the Prisoner Lunge/Reverse Bear Crawl Combo.

Squeeze the quads and the butt and stay active into the floor with the shoulders .

Squeeze the quads and the butt and stay active into the floor with the shoulders .

55 reps in the OHS, each one smooth, controlled, and through a full range. Rubi.

55 reps in the OHS, each one smooth, controlled, and through a full range. Rubi.