12.4.15 Training Sessions (3)

 

GENERAL PREPARATION
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Tin Man Walk
3×10 KBS, climbing
2×5 Burpees
2×5 Tuck Jumps
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
Against a 40 sec clock
Move five objects of various weights from one end of the gym to the other
Rest while your partner goes
3 sets each
Then:
21x Burpees + 200m Run 
18x Burpees + 200m Run 
15x Burpees + 200m Run
12x Burpees + 200m Run
9x Burpees + 200m Run
6x Burpees + 200m Run
3x Burpees + 200m Run
If you can’t run, sub 10 calories on Ski Erg or Rower
15 minute time cap
Then:
2x (1-4) Strict Pull-up Ladders 
OR
2x (2-4-6-8-10) Bulgarian Ring Rows
Then:
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 Tin Man Walk
3×10 KBS, climbing
2×5 Burpees
2×5 Tuck Jumps
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine, various
Shoulder External Rotation and Wrists
Then:
WORKOUT:
3x BB Strict Press +
3x BB Push Press +
3x BB Thrusters
3 sets, light to warm-up
Then:
BB Thrusters, from rack
3-3-3-3, climbing
Hold final rep for 10 sec.
Rest fully between sets
Then:
3xM.E. Heavy Front Squat Supports
Then:
Bulletproof Scap Work
Then:
Cool Down

 

COMPETITIVE FITNESS
T-Spine Mobility
2×5 Band Tears
2×10 Dislocates
15m Lunge + Pistol Combo
3×5 KBS/Goblet Squat Combo
2×5 Tuck Jumps
3x Rope Climb
Then:
3x BB Strict Press +
3x BB Push Press +
3x BB Thruster
3 sets, light to warm-up
Then:
Max for Day Thruster, from rack (15 minutes)
Then:
Against a 2:00 clock
4x Sandbag Clean over the shoulder @ 100/60# +
3x Rope Climbs +
M.E. Double Unders in time remaining
Rest 2:00, 3 sets
Then:
In teams of two, alternate and complete 3-5 rounds each (time permitting):
8x Axle Bar Deads @ 225/155 +
8x Box Jump-Overs @30/24″
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Prepping external rotation.

Prepping external rotation.

Not a smile. "Have you seen my baseball?"

Not a smile. “Have you seen my baseball?”

Keep your thumbs wrapped throughout the entire movement. A full, strong Thruster requires the bar to be sitting on the trunk, elbows high and externally rotated.

Keep your thumbs wrapped throughout the entire movement. A solid Thruster requires the bar to be sitting on the trunk, elbows high and externally rotated in the bottom. Trying to re-catch the bar overhead at the top is dangerous and risky. 

A closer look.

A closer look. Keeping the fingers wrapped and the elbows high and in requires a good degree of shoulder range of motion. 

Heavy Supports allow you to experience a much higher load than you would otherwise.

Heavy Supports allow you to experience a much higher load than you would otherwise.

Farrah fighting for 20 sec.

Farrah fighting for 20 sec.