11.20.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Glute Marches
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + Spider Stretch
3×5 KBS/Goblet Squat Combo, climbing
2×10 Split Jumps
2×5 Strict Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine Mobility
Bretzel or Couch Stretch
Then:
WORKOUT:
Medicine Ball “Warm-up:”
15m Forward Medicine Ball Bear Crawl +
15m Reverse Medicine Ball Bear Crawl +
15m Ball Slam + Burpee + Broad Jump +
15m “Rock” Carry
Switch, rest while your partner goes
3 sets each
Then:
10x Goblet Squats AHAP +
30x Bench Hops (see photos) +
10x Strict Push-ups +
30 sec L-Hang, from Pull-up Bar +
M.E. DB Biceps Curls, coach prescribes load
3-5 rounds
Then:
“Split Jump Roulette”
Coach calls out “random” number of split jumps. 
The athlete performs that number and immediately does a 15m Wheelbarrow Walk (held my P2)
Switch partners
A new rounds will begin every 2:00 x 5 rounds
Then:
Cool Down

STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Glute Marches
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + Spider Stretch
3×5 KBS/Goblet Squat Combo, climbing
2×10 Split Jumps
2×5 Strict Push-ups
3×3 Strict Pull-ups
Then:
Then:
MOBILITY:
T-Spine Mobility
Couch Stretch
Rack position-specific mobility
Then:
WORKOUT:
12 minutes to establish a 3RM Front Squat @ 4010 tempo
Then:
12x DB Box Step-ups (6 each), AHAP +
4x Explosive Step-up Hops, left +
4x Explosive Step-up Hops, right +
12x Triangle Push-ups + 
M.E. Explosive Medicine Ball Chest Passes @ 50/30#
Rest fully, 4 sets
Then:
4×4 Walkout Planks, hold final rep to failure
Then:
Cool Down

 

COMPETITIVE FITNESS
T-Spine Mobility, various
Then:
2×5 Band Tears
2×10 Dislocates
2×5 Dislocates from Squat
15m Lunge + SL Balance + SLDL + Pistol Combo
3×10 Goblet Squats
2×5 Push-ups
3x (10x Bar Taps + 3x Strict Pull-ups)
Then:
EMOM x 7
Athlete chooses:
5-8x Strict HSPUs or 20s HS Hold
1-5x Ring Muscle-ups or 6-10x Strict Push-ups
Then:
A few light sets of 5x Back Squats to grease the groove. 
Then:
One attempt to establish a 20RM Back Squat (it should be a fight and every rep should look the same)
Record load
Then:
With a 15:00 minute continuous running clock:
5 minute Row/AA Bike (for calories) +
4 minute Burpee/Box Jumps @ 24/20″ +
3 minute Hang Squat Clean @ 135/95 +
2 minute Double Unders +
1 minute 12′ Rope Climbs
Record totals

 

COACH’C COMMENTS
N/A

 

PHOTOS

Slam the ball with the intent to pop it.

Slam the ball with the intent to pop it.

Triangle push-ups preferentially recruit the Triceps.

Triangle push-ups preferentially recruit the Triceps.

Point the toes and work to keep the knees above parallel.

Point the toes and work to keep the knees above parallel.

Throw it far enough in front of you to challenge your broad jump. Steve loading up.

Throw it far enough in front of you to challenge your broad jump. Steve loading up.

The dreaded Rock Carry.

The dreaded Rock Carry. I know the pic is blurry, but I think it’s kind of cool.

Explode.

Explode.

Try to be reactive. In other words, as soon as the feet hit the ground explode to the other side of the bench.

Try to be reactive. In other words, as soon as the feet hit the ground explode to the other side of the bench.

Floating.

Floating.

The Split Jump/Wheelbarrow Hop Caper is a keeper for sure. Loved watching this go down.

The Split Jump/Wheelbarrow Hop Caper is a keeper for sure. Loved watching this go down.

A proper FYF indeed.

A proper FYF indeed.