12.21.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
10x Elbow-Taps, hold 3 sec each
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
3×5 KBS/Goblet Squat, climbing
2×5 Strict Push-ups
3×3 KB Windmills, climbing
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
30x Bulgarian Bag Halos, alternating +
30x Goblet Squats @ 40# +
20x Bulgarian Bag Halos +
20x Goblet Squats @ 50# +
10x Bulgarian Bag Halos +
10x Goblet Squats @ 70#
Don’t rush, move steady
Then:
6x (3 each) TGUs +
14x Push-ups/KB Touches, alternating +
30x Split Jumps
18 minute AMRAP
Then:
4×4 Walkout Plank to Hollow (hold each hollow for 3 sec), time permitting
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
10x Elbow-Taps, hold 3 sec each
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
3×5 KBS/Goblet Squat, climbing
2×5 Strict Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
Pull-up Conditioning (Men/Women):
Elite: 40/30 Strict Pull-ups
Pro: 30/20 Strict Pull-ups
Amateur: 10x Strict Pull-ups OR 40x Ring Rows
Then:
5×10 Front Squats @ BW
Rest EXACTLY 90 sec between sets
Then:
10-Minute Push-up Challenge
Elite: 5-7 every 15 sec 
Pro: 2-3 every 15 sec
Amateur: 3-5 every 30 sec
Then:
Cool Down

 

COMPETITIVE FITNESS
T-Spine Mobility
2×5 Band Tears
2×10 Dislocates
2×5 Dislocates from Squat
10x Glute Bridges, hold 3 sec each
10x Half-Bridges
15m Inchworm to Hollow
3×5 KBS/Goblet Squat Combo
2×5 Banded OHS
2×5 Push-ups
3×3 Strict Pull-ups
Then:
Gymnastic Conditioning, HSPUs:
Option #1: 4×8 Strict Deficit (3-4″) HSPUs
Option #2: 4×8 Strict HSPU, no deficit
Option #3: 4×8 Deficit (3-4″) Kipping HSPU
Option #4: 4×8 Kipping HSPU, no deficit
Option #5: 4x30s HS Hold (facing away from wall, spine neutral)
Rest 90s between sets
Then:
Snatch BB Complex @ 45/35
Then:
Snatch-Balance + Paused Hang Snatch (3 sec pause just above knee), from rack
4 sets, climbing to best total for day
Then:
21-15-9
Deadlift @ 275/185 + Box Jumps @ 30/24″
10 minute time cap
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

I love the elegance of the TGU.

I love the elegance of the TGU.

IMG_0428

As you reach for the KB try to keep your hips square to the floor.