1.7.15 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
15m Lunge + 15m Tin Man Walk
3×5 KBS/Goblet Squat, climbing
2×5 Push-up
3×3 Strict Pull-ups 
Then:
MOBILITY:
T-Spine
Pretzel Stretch
Then:
WORKOUT:
15m Bear Crawl every 30s for 5:00 
Alternate between forward and reverse
Then:
10x Strict Push-ups +
60m KB Farmer’s Carry +
100m All-OUT Ski/Row or 10 Calorie AA Bike Sprint
One round every 3:00 minutes x 5
Then:
In teams of two help each other out doing…
Floor Press + Burpee
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10
Athlete chooses load, but initial set of 10 should be TOUGH!
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 Push-ups
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:
3×10 BB Cyclist Squats, AHAP 
Then:
“Perfect” Diamond Push-ups (i.e. chest touches the hands)
Elite – 50 reps
Pro – 30 reps
Amateur – 15 reps
Partition as needed
Then:
Cool Down

 

COMPETITIVE FITNESS
L.S.D.
“Primal Tri”
150 Calories on Air Assault Bike +
2000m Row +
2.75 mile run
All for time
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

The Floor Press/Burpee Caper is a Pec and Triceps burner.

The Floor Press/Burpee Caper is a Pec and Triceps burner.

The Diamond Push-up finisher! Chest to the hands or the rep doesn't count.

The Diamond Push-up finisher! Chest to the hands or the rep doesn’t count.

Working hard is fun.

Working hard is fun.