12.18.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP
400m jog
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
10x Elbow Taps, 3 sec hold
2x15m Lunge + 15m Tin Man Walk
3×5 KBS/Goblet Squat Combo
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
3x Burpee + 30m Sprint inside gym (15m out, 15m back) 
Max rounds in 60 sec
Rest while another player goes
3 sets, stay consistent
Then:
Ball Slam “Clusters”
6x Ball Slam @ 30# +
4x Ball Slam @ 40# +
3x Ball Slam @ 50# +
30s ALL-OUT Air Assault Bike, Row, Ski Erg Interval +
60 sec rest
3 rounds
Then:
KB Headcutter “Clusters”
6x KB Headcutter @ 40# +
4x KB Headcutter @ 50# +
3x KB Headcutter @ 70# +
30s ALL-OUT Air Assault Bike, Row, Ski Erg Interval +
60 sec rest
3 rounds
Then:
Cool Down
 

STRENGTH
WARM-UP
400m jog
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
10x Elbow Taps, 3 sec hold
2x15m Lunge + 15m Tin Man Walk
3×5 KBS/Goblet Squat Combo
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
DB Complex 
Biceps Curls (might turn into a cheat curl as the weight progresses, but stay relatively clean) +
Hi-Pull +
Dead Row (RDL + Bent-Over Row Combo) +
Strict/Push Press +
Lateral Lunge +
Push-up/Row Combo 
One set of 6, AHAP
One set of 4 each AHAP
Two sets of 2 each AHAP
Then:
5x Strict Toes-to-Bar + 10x Push-up
7-10 rounds
Then:
Cool Down

 

 

COMPETITIVE FITNESS
T-Spine Mobility, various
2×5 Band Tears
2×10 Dislocates
2×5 OHS w/dowel
10x Glute Bridge Marches
10x Half-Bridges
10x Elbow Taps, 3 sec hold
15m Lunge + Spider Stretch Combo, 3 sec hold 
3×5 KBS/Goblet Combo, climbing
2×5 Tuck Jumps
2×5 Push-up with a plus
3x (10x Bar Taps + 3x Strict Pull-ups)
Then:
Gymnastics Conditioning:
Option 1: 2x (1-5) Ring Dip Ladder. Do a Muscle-up into rings to start each set of dips
Option 2: 2x (5-10-15-20 sec) Dip Support Hold in perfect hollow position, thumbs neutral
Option 3: 30x Super Strict Push-up in as few sets as possible
Then:
Front Squats @ 155/105, from floor + C2B Pull-ups
21-18-15-12-9-6-3
Then:
Double Under Conditioning:
Elite: 125 reps + 1:00 rest, 3 rounds for time
Pro: 60 reps + 1:00 rest, 3 round for time
Amateur – 100 reps for time
If you don’t have DUs practice for 10-minutes
Then:
Cool Down

COACH’S COMMENTS
I added a new article to the Articles section of the website. Click here to view Ten Things I Learned from 2015. 

 

PHOTOS

Congratulations to this lady. Keep up the amazing work Karen. We love you.

Congratulations to this lady. Keep up the amazing work Karen. We love you.