11.27.15 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
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Couch Stretch
Then:
WORKOUT:
30 sec Goblet Squat +
30s Box Step-ups @ BW + 
30s rest
4 rounds, climbing
Then:
4x30m “Awkward Lunges,” climbing
Sandbag on one shoulder, KB in opposite hand. 
Then:
1-7-1 Burpee/Pull-up Ladder (2 players) 
OR
1-7-1 Reverse Burpee Ladder (2 players)
Then:
30s KB Rack Hold @ 1/2 BW +
5x Super Strict Toes-to-Bar
3-4 sets to cool down
Then:
Actual cool down

 

STRENGTH 
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
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Couch Stretch
Then:
WORKOUT:
3x Strict Press +
2x Push Press +
1x Push Jerk
3 sets, light
Then:
12-minutes to establish a 4RM Strict Press
Then, with that weight…
One M.E. set of Push Press (pause on chest each rep)
Then:
Snatch-Grip Deadlifts @ 4040 tempo
3-3-3-3, climbing
Then:
4×5 Super Strict Toes-to-Bar
Then:
Cool Down

 

 

COMPETITIVE FITNESS
2×5 Band Tears
2×10 Dislocates
2×5 Dislocates from Squat
10x Glute Bridge Marches (hold for 3 sec each, tap the glutes)
10x Half-Bridges
15m Lunge + Pistol Combo
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
3×3 Strict Pull-ups
2×30 sec Forearm Stand, Headstand or Frog Stand
Then:
Pick your poison, make it challenging:
25x Deficit Strict HSPUs (6-10″)
35x Deficit Kipping HSPUs (6-10″)
30/20x Strict HSPUs
40/30x Kipping HSPUs
40x Strict Push-ups (hips remain off floor)
4:00 Cumulative Toes-and-Nose Handstand Hold
10 minute cap, partition work as needed
Then:
20-Minutes to establish a 2RM Front Squat @ 40X0 tempo, from rack
Then:
25x Bar-Facing Burpee Hop “Buy-in” +
12/100, 9/75, 6/50 Hang Squat Clean (full catch) @ 185/125# + Double-Unders 
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

A Glute killer!

A Glute killer!

Do a burpee, find the bar, and jump through it.

Do a burpee, find the bar, and jump through it.

A closer look.

A closer look.

We don't do these enough. There are few movement that re as big as the Burpee/Pull-up. From flat on the ground to 8+ feet in the air. The O2 demand is significant as a result.

There are few movement that are as big as the Burpee/Pull-up. From flat on the ground to 8+ feet in the air in a matter of 1-2 seconds. The O2 demand is significant as a result.

Demonstrate good position at the top of the Reverse Burpee.

Demonstrate good position at the top of the Reverse Burpee.

It sounds harsh, but the gateway between where you are and where you want to be in the fitness game comes down to one simple truth. How much are you willing to suffer, endure, or conquer a self-limiting belief. The deeper down the pain cave you're willing to go the greater your results.

It sounds harsh, but the path between where you are and where you want to be in the fitness game comes down to one simple truth. How much are you willing to suffer, endure, or conquer your current state of being. The deeper down the pain cave you’re willing to go the greater the return. Program yourself to suffer.