11.10.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Runner’s Bridges
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + Spider Stretch (hang out for 5 sec)
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
2×5 Tuck Jumps
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine Mobility
Box Stretch
Then:
WORKOUT:
5-minutes to practice Team Deadlifts
Then:
In teams of two…
30x Strict Pull-ups +
50x KBS @ 60/45 +
70x Box Jump-Overs @ 24/20″ +
90x Burpee/Plate Hops +
120 Calorie Row/Ski/Airdyne
30x Strict Pull-ups
Every 3:00 do 21x Team Deadlifts, coach chooses load
Partition all work as you see fit, but both players must do Deadlifts together
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Runner’s Bridges
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + Spider Stretch (hang out for 5 sec)
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
2×5 Tuck Jumps
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine Mobility
Box Stretch
Then:
WORKOUT:
Work up to a 5RM Close-Grip Bench Press (3-5 sets) @ 4010 tempo
Then, with that weight
Max reps +
10-15s rest (adjust grip to standard width) +
1-5 additional singles
This is one set, do 4
Rest 3-5 minutes between sets
Then:
Single-Arm DB Lat Row Drop Set, off bench
One set to failure @ 60# +
One set to failure @ 50# +
One set to failure @ 40#
Switch arms, 3 sets
Then:
4×5 Strict Toes-to-Bar

 

COMPETITIVE FITNESS
WARM-UP:
10x Balancing Leg Swings
10x Runner’s Bridges
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + Spider Stretch (hang out for 5 sec)
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
2×5 Tuck Jumps
3×3 Strict Pull-ups
Then:

MOBILITY:
T-Spine Mobility
Box 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

COACH’S COMMENTS
N/A

PHOTOS

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First time since my old facility we have done these. I remember doing these with Bobby Maz back in 2009 before anyone even thought to do a two-man deadlift. Any time we do Deadlifts in conditoning workouts I worry about people getting hurt. You have to stay on top of everyone and reiterate just how important it is to keep your spine neutral and demonstrate control thorough. The alternative is never worth it.

So busy...

So busy…

Stay strict avoid momentum. One often forgotten aspect of strength development is tension. Creating momentum is a built in mechanism to create weightlessness and therefore decrease tension.

Stay strict and avoid momentum. One often forgotten aspect of strength development is tension. Creating momentum is a built in mechanism to create weightlessness and therefore decrease tension.

Minde and Leesha. They strong...

Minde and Leesha. They strong…

I never teach the jumping technique on the Ski Erg. But somehow everyone figures out it's the best way to get the most out of every pull.

I never teach the jumping technique on the Ski Erg. But somehow everyone figures out it’s the best way to get the most out of every pull.

Catie working up to a new PR on Back Squat. She topped out at 260#. Well done Catie.

Catie working up to a new PR on Back Squat. She topped out at 260#. Well done Catie.

Fastest time today. Tony and Tucker killing it.

Fastest time today. Tony and Tucker killing it.