12.28.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge March, 3 sec hold each
10x Half-Bridges
10x Elbow Taps, 3 sec hold each
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpee
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
“Tabata This,” variant
8x (20 sec work, 10 sec rest) C2 Rower (males <1:35, females <1:50)
Rest 1:00
8x (20 sec work, 10 sec rest) UB Rope KBS
Rest 1:00
8x (20 sec work, 10 sec rest) Burpees (goal > 5 each interval)
Rest 1:00
8x (20 sec work, 10 sec rest) Air Assault Bike (males >500 watts, females >300 watts)
Rest 1:00
8x (20 sec work, 10 sec rest) UB Bench Hops
Rest 1:00
8x (20 sec work, 10 sec rest) Ski Erg (males <1:40, females <2:00)
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge March, 3 sec hold each
10x Half-Bridges
10x Elbow Taps, 3 sec hold each
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpee
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
Pull-up Conditioning:
Elite – 40/30 Strict Pull-ups
Pro – 30/20 Strict Pull-ups
Amateur – 10 Strict Pull-ups
Partition as you see fit
Then:
Back Squat, climbing 
3-3-3-3-3
Then:
3×1:00 Stir-the-Pots on Swiss Ball, coach calls “random” directional changes during minute.


 

COMPETITIVE FITNESS
T-Spine Mobility, various
Then:
2×5 Band Tears
2×10 Dislocates
10x Glute Bridge Marches
10x Half-Bridges
10x Elbow Taps, 3 sec pause each + 10x Push-ups
15m Lunge + Spider Stretch Combo
3×5 KBS/Goblet Squat Combo
2×5 Banded OHS
3×3 Strict Pull-ups
Then:
5×1 Paused (5 sec) Back Squat, climbing to a HEAVY single
Then:
2x Muscle Clean + 2x Power Clean 2x Hang Squat Clean
3 sets light to warm-up
Then:
4×4 UB TnG Power Cleans, AHAP
As little rest as possible between sets
Then:
“Fran”
21-15-9
Thrusters @ 95/65 + Pull-ups
10:00 time cap
Then:
Fall Down

COACH’S COMMENTS
N/A

 

PHOTOS

We did a nice little write up on Holder to holder today. Thanks for your efforts and dedication to this project.

We did a nice little write up on Holder today on Facebook. Thanks for your efforts and dedication to this project.

The rope KBS. Something I made up in my garage. To see those things come to life is rewarding and makes this whole thing so much fun.

The rope KBS. Something I made up in my garage. To see these things come to life is rewarding and makes this whole thing so much fun.

Stay light and fast. "The ground is hot. The ground is hot.

Stay light and fast. “The ground is hot. The ground is hot.