1.11.16 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges, a few Full Bridges
2×5 Band Tears
2×10 Dislocates
15m Cross-Over Lunge + 15m Hamstring Dives
15m Lunge + 15m Hollow, hold for 3 sec
3×5 KBS/Goblet Squats, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine, various
Bretzel Stretch
Ankles
Then:
WORKOUT:
I.W.T.
Phase I:
15x KBS, AHAP + 
1:00 HARD Row/Ski/Air Assault Bike* +
2:00 Minute Rest
3 sets
Then:
Phase II
15x Goblet Squat, AHAP + 
1:00 HARD Row/Ski/Air Assault Bike* +
2:00 Minute Rest
3 sets
*Make note of standards for each interval on whiteboard
Then:
Against a 1:00 clock:
2x Burpees + 30m Sprint
Rest descends from 1:00, 45s, 30s, 15s
4 total rounds. Try to maintain output despite descending rest
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges, a few Full Bridges
2×5 Band Tears
2×10 Dislocates
15m Cross-Over Lunge + 15m Hamstring Dives
15m Lunge + 15m Hollow, hold for 3 sec
3×5 KBS/Goblet Squats, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine, various
Bretzel Stretch
Ankles
Then:
WORKOUT:
In one of your chosen lifts:
70%x4x4
80%x2x2
70%x8+
Then:
Cool Down

 

COMPETITIVE FITNESS
T-Spine Mobility, various
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
10x Half-Bridges, and a few Full Bridges
10x Glute Bridge Marches, 3 sec hold each
15m Cross-Over Lunges + 15m Hamstring Dives
15m Lunge + 15m Hollow
2×5 Tuck Jumps
3x (10x Bar Taps + 3x Strict Pull-ups)
Then:
Pull-up Conditioning:
3xUB Sets
Elite – 20 reps
Pro – 10-15 reps
Amateur – 10x Bar Taps + 10x Ring Rows
Rest as needed between rounds
Then:
4x20m Front-Loaded Axle Lunge @ 165/115
Then:
45 sec Burpee/Pull-up +
15 sec Rest +
45 sec Thrusters @ 95/65 +
15 sec Rest +
45 sec Row/AA Bike +
1:15 Rest
3 rounds
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

I love the simplicity of the Goblet Squat. With enough weight and reps it can get potent enough to challenge  a seasoned athlete.

I love the simplicity of the Goblet Squat. With enough weight and reps it can get potent enough to challenge a seasoned athlete.

Vanessa breathing heavy under the weight of the Kettlebell.

Vanessa breathing heavy under the weight of the Kettlebell. 

Know what you have to hit and hit it. Don't go into the interval blind. Having a goal and reaching for it makes all the difference.

Know what you have to hit and hit it. Don’t go into the interval blind. Having a goal and reaching for it makes all the difference.

Sandra digging for all the calories she can.

Sandra digging for all the calories she can.

Some of the 9:15 crew contemplating the meaning of life.

Some of the 9:15 crew contemplating the meaning of life.