11.23.15 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
15m Lunge + Spider Stretch (hold for 3-5s)
3×10 Goblet Squats, climbing
2×5 Burpees + Vertical Jump
3x Max Broad Jump
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine 
Then:
WORKOUT:
Males @ 35, Females @ 20-25#
KB Complex Warm-up: 
10x Halos, left
10x Halos, right
10x ATW. left
10x ATW, right
10x Goblet Squats
10x KB Snatch, left
10x KB Snatch, right
5x KB Windmills, left
5x KB Windmills, right
2x TGU
Then:
Males @ 45#, Females @ 30#
1x KB Headcutter + 10x ATW (10x each direction)
2x KB Headcutter + 10x ATW
3x KB Headcutter + 10x ATW, etc.
Continue to 8x KB Headcutter + 10x ATW*
*Try not to put the KB down  
Rest fully
Then:
EMOM x 14
Odd – 20s Bent-Arm Hang
Even – 15m Burpee/Broad Jump
Then:
3xM.E. DB Triceps Extensions, neutral grip
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
15m Lunge + Spider Stretch (hold for 3-5s)
3×10 Goblet Squats, climbing
2×5 Burpees + Vertical Jump
3x Max Broad Jump
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine 
Then:
WORKOUT:
3×10 RDLs
Then:
5×3 Front Squats, climbing
First rep @ 6010 tempo
Second rep @ 4010 tempo
Third rep @ 20X0 tempo
Then:
3xM.E. Clean-Grip Deads, coach chooses load
Then:
100x BB Grip Roll-ups, partition work as necessary

 

COMPETITIVE FITNESS
T-Spine Mobility, various
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
2×5 Dislocates from Squat
15m Lunge/Pistol Combo
3×5 Goblet Squats
2×5 Burpees
3x (10x Bar Taps + 3x Strict Pull-ups)
Then:
Gymnastics Conditioning:
Elite Option: 8-6-4-2 UB Ring Muscle-ups
Pro Option: 14-12-10-8 UB Kipping Pull-ups
Amateur Option: 12-10-8-6 UB Ring Rows
Rest as little as necessary to perform UB sets.
Then:
Power Clean/Front Squat Ladder
Males @ 135#, Females @ 95#
Power Clean + 1x Front Squat
Power Clean + 2x Front Squat 
Power Clean + 3x Front Squat 
Power Clean + 4x Front Squat, etc.
Continue to Power Clean + 10x Front Squat
Then:
10-Minute Push-up Challenge
Elite – 5 reps every 15s
Pro – 2-3 reps every 15s
Amateur – 3-5 reps every 30 sec
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Windmill Medley. Doing this with different objects almost forces proper positioning.

Windmill Medley. Doing this with different objects almost forces proper positioning. Holly withe the plate Windmill.

30 second slam, 30 sec hold in rack position. Uggg.

30 second slam, 30 sec hold in rack position. Uggg.

Around the Waist. The speed of the bell should be fast enough that it doesn't touch the hips. When I programmed this I was thinking the ATW would be a welcomed rest. Turns out it was the hardest part. Oh well...

The speed of the bell should be fast enough that it doesn’t touch the hips. When I programmed this I was thinking the ATW would be a welcomed rest. Turns out it was the hardest part. Oh well…

The gold standard appears to be able to cover the entire length of the gym in four jumps.

The gold standard appears to be able to cover the entire length of the gym in four jumps.

Bent-Arm Hang.

Bent-Arm Hang.