11.16.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
2×5 Band Tears
2×10 Dislocates
Then:
15m Forward Lunge (go for a stretch) + 10x Strict Push-ups +
15m Reverse Lunge (walk on a tightrope) + 10x OHS with hands +
15m Forward Lunge + 10x Burpees +
15m Reverse Lunge + 10x Tuck Jumps
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
10×10 KBS, Males @ 70#, Females @ 45#
15 rest between sets
Then:
Ball Slam / Tuck Jump Combo
8/3 @ 30#
6/3 @ 40#
4/3 @ 50#
Rest while other players go
3 sets
Then:
4x (30s DB Push Press + 30m Bear Crawl)
Rest 2:00
4x (30s Goblet Squat + 30m Bear Crawl)
Rest 2:00
4x (30s Burpees + 30m Bear Crawl)
Rest 2:00
Then:
Cool Down

 

STRENGTH
WARM-UP:
2×5 Band Tears
2×10 Dislocates
Then:
15m Forward Lunge (go for a stretch) + 10x Strict Push-ups +
15m Reverse Lunge (walk on a tightrope) + 10x OHS with hands (see photos) +
15m Forward Lunge + 10x Burpees +
15m Reverse Lunge + 10x Tuck Jumps
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
15m Heavy KB Walking Lunge + 10-1 Dip Ladder
Looks like..
15m/10 reps, 15m/9 reps, 15m/8 reps, 15m/7 reps, 15m/6 reps, 15m/5 reps, 15m/4 reps, 15m/3 reps, 15m/2 reps, 15m/1 rep
Then:
10-Minute Challenge
:00 – 5-7x Push-ups
:30 – 12x Split Jumps, 6 each leg
Then:
3×20 DB Triceps Extensions, neutral grip
Then:
Cool Down

 

COMPETITIVE FITNESS
2×5 Band Tears
2×10 Dislocates
2×5 Dislocates from Squat
2×5 OHS w/Hands
5×10 sec Glute Bridge, squeeze glutes maximally at top
15m Lunge + Spider Stretch Combo
3×5 KBS/Goblet Squat Combo
2×5 Burpees
3×3 Strict Pull-ups
3×10 Bar Taps
Then:
Pull-up Conditioning:
Elite: 21-18-15-12
Pro: 15-12-10-8
Amateur: 10-8-6-4
Rest as needed between sets
Then:
5×3 Paused (3 sec in bottom, stay active) Front Squats, climbing (final two sets should be heavy!)
Then:
Perform tag team style…
21-15-9 
Axle Thrusters, athlete chooses weight 
Box Jump-Over @ 30/24″
P1 21x Thruster + 21x BJO
P2 Rest
Switch, repeat for 15, repeat for 9
For quality
Then:
Cool Down

COACH’S COMMENTS
N/A

 

PHOTOS

To be a dynamic thinker, unglued to any dogma or certain truths, is to evolve. When we are overly rigid and unbendable in our beliefs we stifle any possibility of growth. What I love most about the way I approach my work is that I force myself to constantly look for better ways to train, think, or apply concepts. In doing so I not only recognize the need to change but I embrace it. Without change we become stagnant. Stagnation is a disease of those convinced they have reached a destination or that the path they tread ends at a pot of gold filled with all the right answers. But to constantly be aware of stagnation; to look it in the eye with disgust is to want more of yourself because your are never satisfied, always hungry. This hunger is the richest of fertilizers, dense and life-giving. Fitness and the pursuit of all-important attributes like strength, speed, power, and endurance, while superficial pursuits to most, are attributes that do not come without effort and guidance. A person who is physically astute, practices self-belief, and understands the merits of hard work, is unstoppable no matter their profession. And that is the point of the gym; to mirror and mold in decision and action, our approach to life.

To be a dynamic thinker, unglued to any dogma or certain truths, is to evolve. When we are overly rigid and unbendable in our beliefs we stifle any possibility of growth. What I love most about the way I approach my work is that I force myself to constantly look for better ways to train, think, or apply concepts. In doing so I not only recognize the need to change but I embrace it. Without change we become stagnant. Stagnation is a disease of those convinced they have reached a destination or that the path they tread ends at a pot of gold filled with all the right answers. But to constantly be aware of stagnation; to look it in the eye with disgust is to want more of yourself because your are never satisfied, always hungry. This hunger is the richest of fertilizers, dense and life-giving. Fitness and the pursuit of all-important attributes like strength, speed, power, and endurance, while superficial pursuits to most, are attributes that do not come without effort and guidance. A person who is physically astute, practices self-belief, and understands the merits of hard work, is unstoppable no matter their profession. And that is the point of the gym; to mirror and mold in decision and action, our approach to life.