12.7.15 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
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
300m Row/Ski Erg +
5-10-15-20-10
Pull-ups + Sandbag Thrusters @ 60/40 + KBS @ 60/45 +
10x Whipsmash
Looks like…
1st round: 300m Row + 5x Pull-ups + 5x Sandbag Thrusters + 5x KBS + 10x Whipsmash
2nd round: 300m Row + 10x Pull-ups + 10x Sandbag Thrusters + 10x KBS + 10x Whipsmash, etc. 
Then:
Cool Down Core Work (i.e. Stir-the-Pots)

 

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
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
4×5 RDLs, climbing
Then:
12-minutes to establish a 3RM Front Squat @3010 tempo
Then, with 80% of the weight do 2xM.E. sets
Then:
4×10 BB Bent-Over Rows
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 Burpees
Then:
5x (1x Strict Pull-up + 1x Strict Toes-to-Bar) +
10x Pistols
90s rest
3 sets
Then:
12-minutes to establish a 3RM Front Squat @ 3010 tempo
Then, with 90% of that weight do 2xM.E. sets
Then:
10x TnG Clean and Jerks 135/95 +
400m Run (basically one hill)
3 rounds
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Lucy putting the "smash" into Whipsmash.

Lucy putting the “smash” into Whipsmash.

It's violent, explosive, and most importantly it's safe. There are plenty of lifts that satisfy improving explosiveness that do not involve high levels of technique or years of training experience. Once you identify the objective, qualify the client, and choose your exercises accordingly.

It’s violent, explosive, and most importantly it’s safe. There are plenty of lifts that improve explosiveness but do not require high levels of technique or years of training experience. Once you identify the objective, qualify the client, and choose your exercises accordingly.

I stipulated that all the pull-ups had to be strict today. So when you're pull-ups die (and at some point they likely will) move to the rings. At that point they aren't any easier.

I stipulated that all the pull-ups had to be strict today. So when your pull-ups die (and at some point they likely will) move to the rings. By that time they won’t feel any easier.

Learn to connect the top to the bottom through the core. The body is one piece. Train is as such.

Learn to connect the top to the bottom through the core. The body is one piece. Train it as such.