11.6.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Runner’s Bridge
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
3×10 Goblet Squats, climbing 
2×5 Burpees
2×10 Split Jumps
3x Max Effort Broad Jump, one jump at a time
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
2:00 AMRAP
3x Burpees + 30m Sprint
Rest 1:00, repeat
Rest 30 sec, repeat
Try to maintain output despite less rest
Then:
10x DB Arnold Presses, AHAP +
5x Strict Toes-to-Bar +
M.E. Split Jumps +
60m KB Farmer’s Carry, AHAP
Rest as needed
4 sets
Then:
2200m Row/Ski Relay for time, two players
Switch every 45-50 sec
OR 
3000m Row/Ski Relay for time, three players
Switch every 45-50 sec
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Runner’s Bridge
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
3×10 Goblet Squats, climbing 
2×5 Burpees
2×10 Split Jumps
3x Max Effort Broad Jump, one jump at a time
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT
4×5 (each) Single-Leg Off-Box Squats, no assistance from trail leg
Then:
10x BB Strict Press @ 95/55 +
15x BB Bent-Over Row +
20x BB RDL
4 sets
Then:
Dips + Push-ups 
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10
Then:
Rotator Cuff Work

 

COMPETITIVE FITNESS
T-Spine Mobility
2×5 Band Tears
2×10 Dislocates
2×5 Dislocates from squat
2x15m Lunge + 15m Reverse Bear Crawl
3×5 KBS/Goblet Squat Combo
2×5 Burpees
2×10 Bar Taps
3x Strict Pull-ups
Then:
M.E. Strict Pronated-Grip Pull-ups (stop if you get to 15 reps) right into M.E. Kipping/Butterfly Pull-ups (in rhythm). Stay on the bar for entire set. 
Rest 2:00, 3 sets
OR 
3x M.E. Ring Rows right into 20s Bar Taps 
Then:
5-minutes to gather equipment and warm-up for EMOM
Then:
EMOM x 32
1st minute: 12/10 Calories on C2 Rower
2nd minute: 5-10x Strict/Kipping HSPUs OR 20s Handstand Hold 
3rd minute: 10x Front Squats, athlete chooses load (clean from floor)
4th minute: 1-2x Rope Climbs, 12′
8 rounds each
Then:
Cool Down

COACH’S COMMENTS
N/A

 

PHOTOS

Make it heavy enough that 60m sucks.

Make it heavy enough that 60m sucks. George with the 80#s. 

The strict version of Toes-to-Bar is a pure strength movement. If you can't do it you shouldn't be kipping.

The strict version of Toes-to-Bar is a pure strength movement. If you can’t do it you shouldn’t be kipping. Kara in her element. 

We need to do more Bent-Over Rows...and we will.

We need to do more Bent-Over Rows…and we will.

I love jumping. I think it requires a certain level of athleticism that is critical to human performance. When in doubt, jump.

I love jumping. I think it requires a certain level of athleticism that is critical to human performance. When in doubt, jump.

Stationary dips too easy...use the rings. Ryan looking stable.

Stationary dips too easy…use the rings. Ryan looking stable.

I like to use relays because they push athlete's to their max. You get more out of someone when they know their partner is relying on them to perform. Lauren.

I like to use relays because they push athlete’s to their max. You get more out of someone when they know their partner is relying on them to perform. Lauren.

Case and point.

Case and point.

The final rep of the final set. The dip/push-up caper was brutally concentrated.

The final rep of the final set. The dip/push-up caper was brutally concentrated.

Sizzle. By the time they got to the RDLs the grip was talking.

Sizzle. By the time they got to the RDLs the grip was talking.

Here's a small sliver of the FYF workout as the athletes saw it when they walked in.

Here’s a small sliver of the FYF workout as the athletes saw it when they walked in.