11.30.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
Jog 400m 
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Tin Man Walk 
10x Cossacks Squats
3×10 KBS, climbing
2×5 Burpees
3×3 Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
As a group…
4x 30/30 Prone Hovers
Then:
“Death By” KB Shuttle
1st minute – 15m
2nd minute – 30m 
3rd minute – 45m, etc.
Continue to 10 minutes
Then:
400m Run or 500m Row +
21x KBS +
21x HR Push-ups + 
21x Ball Slams +
400m Run or 500m Row +
15x KBS +
15x HR Push-ups +
15x Ball Slams +
400m Run or 500m Row +
9x KBS +
9x HR Push-ups +
9x Ball Slams
OR
400m Run or 500m Row +
21x Deadlifts +
21x HSPUs + 
21x Ball Slams +
400m Run or 500m Row +
15x Deadlifts +
15x HSPUs +
15x Ball Slams +
400m Run or 500m Row +
9x Deadlifts +
9x HSPUs +
9x Ball Slams
Then:
Foam Roll and Stretch

 

 

STRENGTH
WARM-UP:
Jog 400m 
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Tin Man Walk 
10x Cossacks Squats
3×10 KBS, climbing
2×5 Burpees
3×3 Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
As a group…
4x 30/30 Prone Hovers
Then:
5×5 Weighted Pull-ups @ 3010 tempo
Then:
Paused (3 sec in bottom) Front Squats 
2-2-2-2, climbing
Then:
3×10 DB Powell Raises, off bench
Then:
Cool Down

 

 

COMPETITIVE FITNESS
800m Jog, sprint the hill on the way back
2×5 Band Tears
2×10 Dislocates
2×5 Dislocates from Squat
10x Glute Bridge Marches
10x Half-Bridges
15m Lunge + Spider Stretch
3×5 Goblet Squats, climbing
2×5 Tuck Jumps
3×3 Strict Toes-to-bar
Then:
3×5 Pull-up + Pullover 
OR 
3x20s Bent-Arm Hang, supinated grip
Then:
Front Squats, from rack
3-2-1-1-1, climbing
If you’re feeling good go for a new PR!
Then:
EMOM x 21
1st minute: 10x TTB
2nd minute: 40x Double-Unders
3rd minute: 40′ Prowler (20′ up hill on high handles, 20′ downhill on low handles), Males @ 2×25#, Females @ 2×10#
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Perhaps the hardest part of the workout. Upper back and glute weakness are prevalent and we're doing everything we can to address common deficiencies. Lauren showing great position.

Perhaps the hardest part of the workout. Upper back and glute weakness are prevalent and we’re doing everything we can to address common deficiencies. Lauren showing great position.

"Death by" KB Shuttle, like all "Death by" formats stars out innocently enough. Then, around minutes 6 or 7 the hammer comes down and people have to fight to finish before the next minute.

“Death by” KB Shuttle, like all “Death by” formats, starts out innocently enough. Then, around minutes 6 or 7 the hammer comes down and people have to fight to finish before the next minute.

Robyn in the whole, looking strong and confident; the very reason I prescribe pauses.

Robyn in the hole, looking strong and confident; the very reason I prescribe pauses.

It hurts so good.

It hurts so good.

The top of the Ball Slam should be fully extended at the top. This too allows for a more powerful slam.

The top of the Ball Slam should be fully extended at the top. This too allows for a more powerful slam.

Rachel learning.

Rachel learning.

I understand that I have not arrived. I am destined to keep searching. And grateful for having the freedom - and the support - to do so.

Realize that you will never arrive and that your true destiny is to keep searching, pushing, and proclaiming new levels of self-mastery. And if you are lucky may you find the freedom, guidance, and support necessary to enjoy the ride.