11.25.15 Training Sessions (2)

 

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
3×5 KBS/Goblet Squat Combo
2×5 Tuck Jumps
3×5 KB Bottoms-up Press
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
I.W.T.
Phase I
12x BB Hang Power Clean and Jerk, AHAP +
1:00 Hard Row/Ski/Airdyne* +
2:00 Rest
3 sets
Rest fully
Then:
Phase II
12x Front Squats, AHAP +
1:00 Hard Row/Ski/Airdyne* +
2:00 Rest
3 sets
Rest fully
Then:
Phase III
KB Farmer’s Carry, AHAP + Dead Hang Combo
60m/60s, 60m/45s, 60m/30s, 60m/15s
Then:
Cool Down
*1:00 minute standards:
Ski Erg: Males >20 cals, Females >12 cals
Row: Males >25 cals, Females >18 cals
Airdyne: Males >35 cals, Females >22 cals

 

COMPETITIVE FITNESS
T-Spine Mobility, various
2×5 Band Tears
2×10 Dislocates
10x Glute Bridge Marches (pause 5 sec on one leg, poke your glute during hold)
10x Half-Bridges
2×5 Dislocates from squat
15m Lunge + Spider Stretch (drop in and hold for 3-5 sec)
3×5 Goblet Squat
3×3 Strict Pull-ups or 3×3 Ring Skin-the-Cats
Then:
Snatch BB Complex @ 45/35
In case you forgot…
4 reps each:
Hang Muscle Snatch (finish on toes)
OHS 
Drop Snatch
SOTS Press (yes, let’s start working this one)
Duck Walk 
Tall Snatch
Then:
OHS, from rack
2-2-2-2 @ 5010 tempo, climbing
Then:
P1 500m Row 
P2 Rest for duration of P1’s Row. During “rest” perform 2x Rope Climb + 15x UB Wall Ball
Switch, 4 rounds each
Males stay under 1:45/500m pace
Females stay under 2:00/500m pace
Then:
Cool Down

COACH’S COMMENTS
N/A

 

PHOTOS

60m Farmer's Carry. On the surface it seems mindless and "dumb." But if you consciously make an effort to maintain an upright position, brace your core, and stabilize your hips as yo walk, then a seemly "dumb" exercise takes on new meaning.

60m Farmer’s Carry. On the surface it seems mindless and “dumb.” But if you consciously make an effort to maintain an upright position, brace your core, and stabilize your hips as you walk, then a seemingly “dumb” exercise takes on new meaning.

DSC_0086

Chase it with a Dead Hang. Don’t be deceived by the word “dead.” A good hold has the shoulders active and the quads squeezed tightly.