1.15.16 Training Sessions (3)


GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches, hold 3 sec
10x Half-Bridges, play with Full Bridges
2×5 Band Tears
2×10 Dislocates
15m Lunge/Spider Stretch + 15m Ham Dives
15m Inchworm Hollows, hold 3 sec
3×10 Goblet Squat, climbing
3×3 Pull-up
Then:
MOBILITY:
T-Spine 
Couch Stretch
Then:
WORKOUT
8x KB Front Squat, AHAP + 
60m Farmer’s Carry (the carry is the “rest”) +
100m ALL-OUT Row, Ski Erg, or AA Bike +
60s Rest
5 rounds
Then:
P1 15m Sandbag “Misery” Crawl, AHAP + 15m Zercher Lunge (same bag)
P2 Rest
Switch, 5 rounds each
Then:
7x Two-KB Bottoms-up Press, AHAP +
1:00 Box Arch Hold 
2-3 sets to cool down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches, hold 3 sec
10x Half-Bridges, play with Full Bridges
2×5 Band Tears
2×10 Dislocates
15m Lunge/Spider Stretch + 15m Ham Dives
15m Inchworm Hollows, hold 3 sec
3×10 Goblet Squat, climbing
3×3 Pull-up
Then:
MOBILITY:
T-Spine 
Couch Stretch
Then:
WORKOUT:
In one of your chosen lifts:
70%x4x4
80%x2x2
70%xM.E. (-1)
OR
4×5 OHS, climbing
Then:
EMOM x 10: 3x Deadlifts, AHAP (smooth and perfect)
Then:
3×4 Nordic Curls

 

 

COMPETITIVE FITNESS
T-Spine Mobility, various
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
15m Lunge + 15m Bear Crawl + 15m Lunge + 15m Inchworm Hollows
2×5 Burpees
3x (10x Ring Taps + 3x Strict Ring Pull-ups)
Then:
10-minutes to work on Muscle-ups
Elite – 4x M.E. UB sets
Pro – 1-2 reps x 5 sets
Amateurs – drill transitions, ring pull-ups, taps, etc.
Then:
3x Strict Press +
3x Push Press +
2x Split Jerk
3 sets, light to warm-up
Then:
15-minute to establish a max for day STO, from rack 
Then:
“Satan’s Whiskers”
3 rounds for time…
10x Pull-ups +
10x Front Squats +
10x Burpees onto 45# plate
7 minute cap
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

I named this the "misery" crawl because it looked miserable. Turns out it wasn't too bad. But it was bad enough to bring back at some point.

I named this the “misery” crawl because it looked miserable. Turns out it wasn’t too bad. But it was bad enough to bring back at some point.

Katie staying strong through her pregnancy. I love seeing this.

Katie staying strong through her pregnancy. I love seeing this.

Line the bells up. Squeeze the handle. Squeeze the armpits. Keep the abdomen engaged. This is quickly becoming a favorite of mine because it requires total focus and stabilization from several areas of the body at once.

Line the bells up with the forearm. Squeeze the handle. Squeeze the armpits. Keep the abdomen engaged. This is quickly becoming a favorite of mine because it requires total focus and stabilization from several areas of the body at once.

Bobby pressing.

Bobby pressing.

One minute never felt so long.

One minute never felt so long.

This one snuck up on them.

This one snuck up on them.