1.4.16 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
10x Elbow Taps, hold for 3 sec each
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
3×5 KBS/Goblet Squat Combo, climbing
3xMax Broad Jumps, treat each as an explosive single
2×5 Push-ups 
3×3 Strict Pull-ps
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
15m Burpee/Broad Jumps, EMOM x 10
Then:
2x15m Hand-over-Hand Rogue Sled Pull/Sprint, AHAP +
3 rounds of 5x Pull-up + 10x Push-up + 15x KBS @ 50/40 +
2x15m Hand-over-Hand Rogue Sled Pull/Sprint, AHAP +
2 rounds of 5x Pull-up + 10x Push-up + 15x KBS +
2x15m Hand-over-Hand Rogue Sled Pull/Sprint, AHAP +
1 round of 5x Pull-up + 10x Push-up + 15x KBS 
Move through steadily
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
10x Elbow Taps, hold for 3 sec each
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
3×5 KBS/Goblet Squat Combo, climbing
3xMax Broad Jumps, treat each as an explosive single
2×5 Push-ups 
3×3 Strict Pull-ps
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
20 minutes to establish a max for one of your chosen lifts for upcoming cycle. 
Choices include:
1. Back Squat
2. Front Squat
3. Deadlift
4. Close-Grip Bench Press
5. Strict Press
6. Other
My suggested work up is 10-6-3-2-1-1-1
Then:
5x Two-Handed KB Bottoms-up Press, AHAP +
20x (10/10) Stir-the-Pots on Swiss Ball +
M.E. Bent-Arm Hold on Pull-up Bar (maintain perfect hollow position)
2-3 sets
Then:
Cool Down

 

COMPETITIVE FITNESS
T-Spine Mobility, various
Then:
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
15m Inchworm to Hollow, hold for 3-4 sec each
Play with Full Bridges, 3-4 mins
3×3 KB Snatch + OHS + SOTS Press Combo, climbing
3×3 Pull-up + Pullover
Then:
Snatch BB Complex @ 45/35
Then:
OHS, from rack @ 3010 tempo
3-3-3-3, climbing 
Then:
20x Bar Muscle-ups +
40x Deadlifts @ 225/175 +
80x Wall Ball @ 20/14
12 minute time cap
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Set up is 90% of the game.

Set up is 90% of the game.

DSC_0190

A fine finish.

Hand over hand. Be mindful of favoring one hand over another. Identifying an imbalance should help direct your training for the future.

Hand over hand. Be mindful of favoring one hand over another. Identifying an imbalance should help direct your training for the future.

Stir-the-Pot with the biggest rotations possible without any movement from your body. Create as much tension in the abdomen as possible.

Stir-the-Pot with the biggest rotations possible without any movement from your body. Create as much tension in the abdomen as possible.