12.9.15 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
15m Lunge + Spider Stretch Combo
3×5 Goblet Squat, climbing
2×5 Strict Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY
T-Spine
Couch Stretch
Then:
WORKOUT:
4x(40/20) Prone Hover, as a group
Then:
P1 10x Perfect, UB Wall Ball Shots, AHAP 
P2 Rest
P3 Rest
8 rounds each (80 total per athlete)
Then:
6x (3 each leg) Weighted KB Box Step-ups @ 17-20″, AHAP while minimizing contribution from trail leg +
60 sec Hard Row, Ski Erg, AA Bike +
2:00 minute rest
3 sets
Then:
5x DB Lunge + 5x DB Push Press, max distance in time remaining in class 
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
15m Lunge + Spider Stretch Combo
3×5 Goblet Squat, climbing
2×5 Strict Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY
T-Spine
Couch Stretch
Then:
WORKOUT:
4x(40/20) Prone Hover, as a group
Then:
Establish a new PR using an OHS Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Rest plenty between each set. Start getting serious around set five.
Then:
Cool Down

 

COMPETITIVE FITNESS
T-Spine Mobility, various
10x Glute Bridge Marches
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
2×5 Dislocates from Squat
15m Lunge + Spider Stretch
3×5 Goblet Squat
2×5 Burpees 
3x (10x Bar/Ring Taps + 3x Strict Pull-ups). Use rings if you’re planning to do MUs.
Then:
Gymnastics Conditioning:
Option #1:
UB Muscle-ups 
1-2-3-4-5-6-7-6-5-4-3-2-1
Option #2:
UB TTB
4-6-8-10-12-14-12-10-8-6-4-2
Option #3:
Strict HSPU
1-2-3-4-5-6-7-6-5-4-3-2-1
Then:
Snatch BB Complex @ 45/35#
4x Muscle Snatch, from PP +
4x OHS +
4x Drop Snatch +
4x SOTS Press +
4x Duck Walk +
4x Tall Snatch
Then:
15-minutes to establish a 4RM Overhead Squat
First rep must be a full snatch
Then:
10x Burpee/Pull-ups +
20x BB Jump Squats @ 45# +
30x Double Unders 
One round every 3:00 x 3
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

What is behind your fear? The answer is nothing.

What is behind your fear? The answer is nothing.