11.5.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
20x Iron Cross Kicks
10x Runner’s Bridge
10x Half-Bridges
2×5 Band  Tears
2×10 Dislocates
2x15m Lunge + 15m Tin Man Walk
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
Warm-up with animal movements
15m each:
Forward Skip
Backward Skip
Gorilla Hop, lead with left leg
Gorilla Hop, lead with right leg
Side Shuffle, right
Side Shuffle, left
Forward Bear Crawl
Reverse Bear Crawl
Forward Crab Walk
Reverse Crab Walk
Duck Walk 
Alligator Crawl
Then:
Windmill / Goblet Squat Combo
10/10/10 @ 30#
6/6/6 @ 45#
3/3/3 @ 60#
Then:
10 minutes to establish a max for day KB TGU (must be completed on each side to count)
Then:
18 minute EMOM
1st minute: 7x Heavy Deadlifts, athlete chooses load
2nd minute: 20 sec Dead Hang from Ropes or Pull-up Bar
3rd minute: 10x HR Push-ups
6 rounds each
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
20x Iron Cross Kicks
10x Runner’s Bridge
10x Half-Bridges
2×5 Band  Tears
2×10 Dislocates
2x15m Lunge + 15m Tin Man Walk
Then:
MOBILITY:
T-Spine
Couch Stretch
Then:
WORKOUT:
8×1 Front Squat @ 62X0 (add chains), climbing
First set should be light. Build to a heavy single with tempo (note 2 sec pause in bottom)
Then:
Strict Pull-ups, mix and match grips, in as few sets as possible
Elite – 50/40 reps
Pro – 40/30 reps
Amateur – 20 reps
Then:
Static Hold Circuit, 8 minutes
Hold each to technical failure, rotate through
L-Sit
Bent-Arm Hang
Toes-n-Nose Handstand, against wall
Then:
Cool Down

 

COMPETITIVE FITNESS
L.S.D.
40 Minutes of Gator Mountains, slow and steady. 
Go in the evening or morning when it’s cool.

 

COACH’S COMMENTS
N/A

 

PHOTOS

Janice during yesterday's OHS Strength Ladder.

Janice during yesterday’s OHS Strength Ladder. Loving that solid elbow lock and the confidence on her face.

Some people are just born to squat.

Some people are just born to squat.

For some simply hanging from the bar is too easy. So I brought out the ropes for today's dead hang. Twenty seconds takes everything you have now.

For some simply hanging from the bar is too easy. So I brought out the ropes for today’s dead hang. Twenty seconds takes everything you have now.

This is 5 secs in.

This is 5 secs in. Steve looks like he has a noose around his neck.

Ten minutes to find your bets KB TGU.

Ten minutes to find your bets KB TGU. Robyn focused.

Xeve staring up at the 80#.

Xeve staring up at the 80#.

A closer look at the hand configuration.

A closer look at the hand configuration.

Super solid.

Super solid.