11.13.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
3×5 KBS/Goblet Squats
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
“Happy 53rd Birthday Lelia Ginder”
Set a  clock for 5:30
Athlete has 2:00 to accumulate as many calories as possible on Rower or Ski Erg (goal is 53)
In the time remaining make up the difference with…
Rounds 1&2: Burpees
Rounds 3&4: Ball Slams 
Rounds 5&6: DB Thrusters
A new round begins every 5:30
Then:
Cool Down

 

STRENGTH
WARM-UP:
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
3×5 KBS/Goblet Squats
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
Clean-Grip BB Complex, 6 reps each:
Deadlift +
Bent-Over Row +
Front Squat + 
Strict/Push Press +
Back Squat +
Strict Push-up
One set @ 45/35
One set @ light–>moderate load (nothing crazy, it’s a warm-up)
Then:
4×3 1.5 Front Squats (Lower to the very bottom, come up to parallel, go back down again, and explode up to a fully extended position), across
Then:
5×1 Paused (3 sec in dip) + 1x Push Press (no pause), climbing
Then:
Cool Down with Box Arch Holds, time permitting

 

COMPETITIVE FITNESS
Today is light and fluffy. Come in, break a sweat, practice, and get ready to throwdown tonight.
T-Spine Mobility
2×5 Band Tears
2×10 Dislocates
2×5 Dislocates from Squat
15m Lunge + SL Balance + SLDL + Pistol Combo, slow and steady
3×5 Goblet Squats
3×5 KB Bottoms-up Press, each arm
2×5 Burpees
3×3 Ring Skin-the-Cats
Then:
Clean-Grip BB Complex
Deadlift +
Bent-Over Row +
Muscle Clean +
Front Squat +
Push Press +
Back Squat +
Ring Pull-up
6 reps each @ 45/35
4 reps each @ 95/65
2 reps each @ 115/85
Then:
Throwdown Practice
5x Clean and Jerk @ 135/95 +
10 Calorie Row +
5x Front Squat @ 135/95 + 
10x Burpee/Bar Hops +
M.E. Toes-to-Bar (-5)
1:1 Rest, 3 sets @ 75%
Then:
“Goat Work”
Practice something you need to work on for 10-15 minutes. 
Then:
Do some mobility work. Try this Windmill Stick Stretch. 

 

COACH’S COMMENTS
N/A

 

PHOTOS

Justin at the bottom of his Thruster. He had three seconds remaining when he finished his final rep. Great effort Justin.

Justin at the bottom of his Thruster. He had three seconds remaining when he finished his final rep. Great effort Justin.