1.8.16 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
15m Inchworm to Hollow (3 sec hold)
2x15m Lunge + 15m Bear Crawl
3×10 KBS/Goblet Squat, climbing
2×5 Burpees
2×5 Tuck Jumps
3×3 Strict Pull-ups 
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
“Keep Choppin”
Option 1: Original Gangster Version
200x Squats
100x KBS @ 40/30 +
50x HR Push-ups +
50x Box Jumps @ 24/20″
100x Squats +
50x KBS +
25x HR Push-ups +
25x Box Jumps
OR 
Option 2: I’m Pretty Fit
200x Squats +
100x KBS @ 60/45 +
50x HR Push-ups +
50x Box Jumps @ 30/24″ +
100x Wall Ball @ 20/14 +
50x KBS +
25x HSPUs +
25x Box Jumps 
OR
Option 3: I Hate Myself
25x Box Jumps @ 30/24″ +
25x HSPUs +
50x KBS @ 60/40# +
100x Wall Ball @ 20/14 +
50x Box Jumps +
50x HR Push-ups +
100x KBS @ 60/45 +
1000m Row/Ski Erg
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
2×5 Tuck Jumps
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:
3×5 Snatch-Grip Deadlifts @ 4040 tempo, across
Then:
4x (20/10) Slideboard Mountain Climbers, strict
Rest 2:00
4x (20/10) Alternating Hamstring Curls on Sideboard
Then:
Cool Down

 

COMPETITIVE FITNESS
T-Spine Mobility, various
10x Glute Bridge Marches (3 sec hold, tap your ass)
10x Half-Bridges
10x Elbow Taps
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
15m Lunge + Spider Stretch Combo, hold for 3 sec each
3×5 KBS/Goblet Squat Combo
3×5 Two-Handed KB Bottom’s Up Press
Then:
15 minutes to establish a 3RM Front Squat for the day
Then:
5-minutes to establish loads for EMOM
Then:
EMOM x 12
2x Power Clean + 1x Jerk, athlete chooses load
Then:
In teams of two, alternate rounds for 15 minutes
300m Row/20 Calorie Air Assault Bike + 80′ Prowler Sprints
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Hold the Hollow for 3-4 sec. I'm trying to expose my athletes to this every day to teach them the concept of anterior chains strength and connectivity.

Hold the Hollow for 3-4 sec. I’m trying to expose my athletes to this every day to teach them the concept of anterior chain strength and connectivity.

Every squat should look the same. In other words, squat one should look like squat three-hundred.

Every squat should look the same. In other words, squat number one should look like squat number three-hundred. Super-scary demon face is optional. 

Fulmer at the top of his 30" Box Jump.

Fulmer at the top of his 30″ Box Jump.