1.5.16 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridges
10x Half-Bridges
10x Elbow Taps, hold 3 sec each
2×5 Band Tears
2×10 Dislocates
15m Inchworm to Hollow (hold for 3 sec)
15m Lunge, go for a Psoas stretch
3×5 KBS/Goblet Squat, climbing
2×5 Burpees
3×3 Strict Pull-ups 
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
Set the Ski Erg for 2300m for male-only and mixed teams and 2000m for female-only teams
P1 20 Pulls 
P2 Rest
P3 Rest
Once the distance is complete do as many team Burpees as possible in the time remaining.
10 minute AMRAP
Then:
P1 12/10 Calorie Row 
P2 KB Goblet Hold for the duration of Row. Every 10 sec perform a Goblet Squat. 
P3 Rest
Then:
P1 10/7 Calorie AA Bike
P2 Dead Hang Hollow for the duration of the Bike
P3 Rest
Then:
Cool Down

 

 

STRENGTH/COMPETITIVE FITNESS
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridges
10x Half-Bridges
10x Elbow Taps, hold 3 sec each
2×5 Band Tears
2×10 Dislocates
15m Inchworm to Hollow (hold for 3 sec)
15m Lunge, go for a Psoas stretch
3×5 KBS/Goblet Squat, climbing
2×5 Burpees
3×3 Strict Pull-ups 
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 (standard or Sumo)
4. Close-Grip Bench Press
5. Strict Press
6. Other
My suggested work up is 10-6-3-2-1-1-1
Then:
5×5 Clean-Grip Bent-Over Rows, AHAP without using momentum
Rest 90 sec between
Then:
100x BB Grip Roll-ups, partition as you see fit @ 45/35
Then:
Cool Down

COACH;S COMMENTS
N/A

 

PHOTOS

Kelly working through her 10 Calories.

Kelly working through her 10 Calories.

Maintain a rigid Hollow position on the bar. Shoulders down, quads tight, and feet slightly in front of the body.

Maintain a rigid Hollow position on the bar. Shoulders down, quads tight, and feet slightly in front of the body.

Oh the pain...

Oh the pain…

One player Rows, one player holds the Kettlebell. Every 10 sec perform a Goblet Squat.

One player Rows, one player holds the Kettlebell. Every 10 sec perform a Goblet Squat.