12.30.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
10x Elbow Taps, 3 sec hold each
2×5 Band Tears
2×10 Dislocates
15m Lunge + Spider Stretch
15m Inchworm-to-Hollow (hold each Hollow for 2-3 sec. Contract the quads, tighten the abdominals, and lock out the elbows)
3×5 KBS/Goblet Squat
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
30s Bulgarian Bag Halo (AHAP), right +
5x Sideways Toes-to-Bar (if you have it) +
30s Bulgarian Bag Halo, left +
5x Sideways Toes-to-Bar
2 sets
Then:
10-Minute Challenge, variant
:00 – 5x Burpees
:30 – 7x Ball Slams, AHAP
Rest 5 minutes 
Then:
3×1:00 KB Rack Hold, every 10 sec do a full Front Squat, AHAP (final rep should be TOUGH)
Then:
Cool Down

STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
10x Elbow Taps, 3 sec hold each
2×5 Band Tears
2×10 Dislocates
15m Lunge + Spider Stretch
2x15m Inchworm-to-Hollow (hold each Hollow for 2-3 sec. Contract the quads, tighten the abdominals, and lock out the elbows)
3×5 KBS/Goblet Squat
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:

5×2 Paused (3 sec) Front Squats, climbing
Rest 2:00 between sets
Then:
“Run the Rack” DB Strict Press
Set up five pair of DBs in descending order. Males start @ 2×40, Females @ 2×25
Do as many reps as possible at each weight with no rest in between
One set
Then:
4xM.E. Hanging Fat Bar Rows, time permitting
Then:
Cool Down

 

COMPETITIVE FITNESS
T-Spine Mobility, various
Then:
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
15m Lunge + Pistol Combo
3×5 KBS/Goblet Squat Combo
4x Max Effort Broad Jumps
3×3 Strict Pull-ups
Then:
7 sets of 1x Legless Rope Climb + Standard Rope Climb OR 2x Rope Climb
Rest EXACTLY 30 sec between sets or Tag Team Style
Then:
Snatch BB Complex @ 45/35
Then:
3×3 UB High-Hang Snatches, across (speed focus)
Then:
Alternating with a partner, 3-4 rounds each, depending on time:
5x OHS @ 135/95 +
10x AKBS @ 70/53 +
30x Double-Unders / 90x Single-Unders
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

When you do Man-Makers the chest still must touch the ground.

When you do Man-Makers the chest still must touch the ground.

Set up is just about everything.

Set up is just about everything.

Baines flying through Double Unders.

Baines flying through Double Unders.