11.11.15 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 Tin Man Walk
3×5 KBS/Goblet Squat
2×5 Burpees
3×3 Strict Toes-to-Bar
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
KB Carries and Crawls, focus on bracing and core control.
Males @ 60-70#, Females @ 40-50#
30m each:
Single-Arm KB Farmers Walk, left
Single-Arm KB Farmers Walk, right
Goblet Carry +
Strict Bear Crawl 
3 rounds
Then:
4x15m Front-Loaded Stubby Axle Lunges, climbing
Then:
5x Reverse Burpees +
5x Strict Toes-to-Bar +
5x Heavy Ball Slam @ 50/30#
10x HR Push-ups +
10 Calorie Row/Ski/Airdyne +
10x Sandbag Thrusters @ 80/50#
10 minute AMRAP
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 Tin Man Walk
3×5 KBS/Goblet Squat
2×5 Burpees
3×3 Strict Toes-to-Bar
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
KB Carries and Crawls, focus on bracing and core control.
Males @ 60-70#, Females @ 40-50#
30m each:
Single-Arm KB Farmers Walk, left
Single-Arm KB Farmers Walk, right
Goblet Carry +
Strict Bear Crawl 
3 rounds
Then:
4x15m Front-Loaded Stubby Axle Lunges, climbing
Then:
4×6 Deficit Deadlifts (stand on 2×25-45# plate, depending on flexibility), across
OR
4×6 Snatch-Grip Deadlifts, across
Then:
Cool Down with Heavy KB Bottoms-up Press

 

COMPETITIVE FITNESS
T-Spine Mobility
2×5 Band Tears
2×10 Dislocates
2×5 Dislocates from Squat
15m Lunge + Quad Stretch Combo (keep you heel on your ass during the SLDL portion) 
3×5 KBS/Goblet Squats
2×10 Pistols
2×5 Burpees
3×3 Strict Pull-ups
Then:
EMOM x 12 (take it easy, it’s sort of a warm-up)
Odd – 1x Rope Climb
Even – 12x Shoulder Taps (facing away from wall) 
Then:
3×10 Strict Toes-to-Bar (get your fucking toes to the bar!)
Then:
In teams of three…
20/15 Calorie Sprint on the C2 Rower +
15x AKBS @ 70/53# +
20m Sandbag Bear Hug Shuttle @ 160/100# (10m to cone, 10m back)
When the first player gets to the sandbag the second player begins the row.
When the second player gets to the sandbag the third player starts the row.
When the third player gets to the sandbag the first player goes again, etc…
25 minutes of straight work
Then:
Cool Down

COACH’S COMMENTS
N/A

 

PHOTOS

It's subtle, but the strict Bear Crawl is at least 25% hard than the 'normal' version.

It’s subtle, but the Strict Bear Crawl is at least 25% harder than the ‘normal’ version.

Clean it.

Clean it.

Then lunge with it.

Then lunge with it.

During the carry portion of the workout we have people tap their abdomen to turn on and become aware of their 'core." Control unnecessary rotation and stay braced throughout.

During the carry portion of the workout we have people tap their abdomen to turn on and become more aware of their ‘core.” Control unnecessary rotation and stay braced throughout.

Goblet Carry.

Goblet Carry.

Or you could just flex. Either way the abdomen is active. Nancy having fun.

Or you could just flex. Either way the abdomen is active. Nancy having fun.

Rest the axle on your torso. Position is everything.

Rest the axle on your torso. Position is everything.

Stay committed.

Stay committed.

A fine finish. Ryan hitting a well-deserved of 555#.

A fine finish. Ryan hitting a well-deserved of 555#.