11.17.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear  Crawl
3×5 KBS/Goblet Squat
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine Mobility, various
Bretzel Stretch
Then:
WORKOUT:
P1 60m Heavy As F*&k KB Farmer’s Carry
P2 Sandbag Thrusters for the duration of carries
P3 Rest
Switch, 10 minute AMRAP
Then:
P1 20 Pulls on the Ski Erg
P2 Rest
P3 Rest
Switch, 10 minute AMRAP, max distance
Then:
P1 8x Medicine Ball Clean over the shoulder @ 40-100 (athlete chooses load) OR 10x Hex Bar Deads
P2 Burpees/Step-up Hops for the duration of MB Cleans/ex Bar Deads
P3 Rest
Switch, 10 minute AMRAP
Then:
Cool Down 

 

STRENGTH/COMP FITNESS
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear  Crawl
3×5 KBS/Goblet Squat
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine Mobility, various
Then:
WORKOUT:
3×10 BB RDLs
Then:
7×5 Back Squat @ 5010 tempo, climbing
Then:
3xM.E. Front Squat Heavy Supports (should be heavy enough that 20s is VERY challenging)
Then:
Cumulative L-Sit, time permitting
Elite: 2:00
Pro: 1:30
Amateur: 1:00
Each time you drop do 5x Super Strict Toes-to-Bar (i.e. legs straight)
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Vanessa in her element.

Vanessa in her element carrying heavy sh*t.

Explosively extend the hips and roll the ball over your shoulder.

Explosively extend the hips and roll the ball over your shoulder. Farrah rocking the 80# D-Ball. 

Another view.

Another view.

Keep the knees soft and move with conviction. The Farmer's Walk should not look like a Sunday stroll.

Keep the knees soft and move with conviction. The Farmer’s Walk should not look like a Sunday stroll.

Ouch...

Ouch…

Ahren doing heavy supports. The intent here is to create a level of CNS activation that wou;dn't otherwise happen with dynamic movements. Lift the bar from the rack, maintain a tights and rigid core, breathe in and out quickly, and hold the load as long as possible. To ensure the weight is adequate if you can hold it for 20+ sec go up the next set.

Ahren doing heavy supports. The intent here is to create a level of CNS activation that wouldn’t otherwise happen with dynamic movements. Lift the bar from the rack, maintain a tight rigid core, breathe in and out quickly, and hold the load as long as possible. To ensure the weight is adequate if you can hold it for 20+ sec go up the next set.