11.9.15 Training Sessions (3)

 

GENERAL PREPARATION 
WARM-UP:
Jog 300m
10x Balancing Leg Swings
10x Runner’s Bridge
10x Half-Bridges
15m Lunge + Quad Stretch, slow and controlled
3×10 DB Goblet Squats, climbing
2×5 Burpees
3x Max Effort Broad Jump, one jump at a time
3-5x Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
3x M.E. Strict Pull-ups (chin must break plane of bar)
First set use pronated grip
Second set use supinated grip
Final set use neutral grip
Rest as needed between sets
Then:
Every 2:00 for 30 minutes
0:00 – 2:00: 300m Run 
2:00 – 4:00: 15-30m Burpee/Broad Jump
4:00 – 6:00: 20x KBS @ 50/40#
5 rounds each
Then:
4×5 Strict Toes-to-Bar, time permitting
Then:
Cool Down

STRENGTH
WARM-UP:

Jog 300m
10x Balancing Leg Swings
10x Runner’s Bridge
10x Half-Bridges
15m Lunge + Quad Stretch, slow and controlled
3×10 DB Goblet Squats, climbing
2×5 Burpees
3x Max Effort Broad Jump, one jump at a time
3-5x Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
20 minutes to establish a new 1RM Back Squat
Then:
20 minutes to establish a new 1RM Strict Press
My suggested work up is as follows:
5 reps @ 40%
5 reps @ 50%
3 reps @ 70%
1 reps @ 80%
1 rep @ 85%
1 rep @ 90%
Go for a new single
Then:
Cool Down

 

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 Squats
2×10 Pistols
2×5 Burpees
3×3 Skin-the-Cats in rings
Then:
2x (1-5) Ring Dip Ladders on high rings (do a muscle-up at the beginning of each set to get into position), 2-3 players
OR 
2x (1-5) Ring Push-up Ladder, 2-3 players
Then:
5×5 TnG Power Clean and Jerks, climbing
Start light and build to a 5RM
Reduce load by 10-15% and do one set of max reps TnG Power Clean and Jerk
For example…
5 reps @ 95/75
5 reps @ 115/95
5 reps @ 135/105
5 reps @ 155/115
5 reps @ 185/135
Then:
Max reps @ 155/115
Then:
50x OHS @ 135/95
Every time you drop do 10x Burpee/Bar Hops (if you’re sharing a bar do 10 Burpee/Pull-ups)
As soon as you finish do 100 Double-Unders to stop the clock
Record time
Then:
Cool Down

COACH’S COMMENTS
N/A

PHOTOS

The advantage of using a DB is that you MUST keep the bottom of the DB in contact with the torso. This ensures a vertical torso, which is the point or eventual goal.

The advantage of using a DB for the Goblet Squat is that you MUST keep the bottom of the DB in contact with the torso. This ensures a vertical torso, which is the point and/or eventual goal.

Move from pronated to supinated to neutral grip even on the rings. Each grip/forearm orientation gets progressively easier and allows the athlete to continue to get reps.

Move from pronated to supinated to neutral grip during the max effort sets of pull-ups or ring rows. Each grip/forearm position gets progressively easier and allows the athlete to continue to get reps despite overall fatigue.

Another view of the supinated forearm position.

Another view of the supinated forearm position.

Anytime there's running mixed into the workout it packs a punch. Running is such a demanding activity. The 6amers coming in from a fast 300m sprint.

Anytime there’s running mixed into the workout it packs a punch. Running is such a demanding activity. The 6amers coming in from a fast 300m sprint.