1.6.16 Training Sessions (3)

 

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
2x15m Lunge + 15m Tin Man Walk
3×5 KBS/Goblet Squat, climbing
2×5 Burpees
3×3 Strict Pull-ups 
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
5 minutes each station:
M.E. Air Assault Bike (calories)
M.E. Sandbag Thrusters, athlete chooses load
M.E. C2 Rower (calories)
M.E. Burpee/Pull-ups OR Burpee/Box Step-ups @ 20″
M.E. Axle Deadlifts, athlete chooses load
Rest 2:00 between station
Then:
Cool Down

 

STRENGTH
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
2x15m Lunge + 15m Tin Man Walk
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:
Work up to a 3RM Neutral-Grip Pull-up @ 4010 tempo
Then:
4-Rep Pull-up Clusters
1-1-1-1
Rest 20 sec between REPS
Rest fully
2 sets
Then:
“Run the Rack” DB Biceps Curls (neutral to supinated)
Set up five pair of DBs in descending order (from heaviest to lightest)
Max reps at each weight, strict!
Males start @ 2×35
Females start @ 2×20
Then:
Cool Down

 

 

COMPETITIVE FITNESS
T-Spine Mobility, various
10x Glute Bridge Marches, hold 3 sec each
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
15m Inchworm to Hollow
15m Lunge + Pistol Combo
2×5 Push-ups
2×12 Shoulder Taps or 20s HS Hold
Then:
4×10 UB HSPUs, athlete chooses version (strict, kipping, deficit, etc.)
Rest 90s between sets
Then:
2x Muscle Clean + 2x Front Squats + 2x HH Squat Clean
3 light sets to warm-up
Then:
20 minutes to establish a max for day 3-Position Clean (Floor, Above Knees, High Hang)
Then:
Against a 15 minute clock
Every 3:00 run one hill and do AMRAP Clusters (Squat Clean + Thruster) @ 155/105# in the time remaining
Your score is the total number of Clusters performed over five rounds
Then:
Do some active recovery (i.e. walk, bike, row, etc.)

 

COACH’S COMMENTS
N/A

 

PHOTOS

Numbers are a catalyst for effort. Having a target makes all the difference and did so for several of our athletes today.

Numbers are a catalyst for effort. Having a target makes all the difference and did so for several of our athletes today. Just ask Jeff.

Dewayne in the final minute of his 5:00 Row.

Dewayne in the final minute of his 5:00 Row.