1.18.16 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Glute-Bridge Marches
10x Half-Bridges, play with Full Bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
15m Inchworm Hollows, hold for 3 sec
3×5 KBS/Goblet Squat
2×5 Burpees 
2×5 Tuck Jump
3×3 Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
1200m Run* +
15x Burpee +
15x KBS @ 60/45 +
15x Goblet Squat @ 60/45 +
15x Box Jumps @ 24/20″ +
15x DB Push Press, AHAP +
800m Run +
15x Burpee +
15x KBS @ 60/45 +
15x Goblet Squat @ 60/45 +
15x Box Jumps @ 24/20″ +
15x DB Push Press, AHAP +
400m Run +
15x Burpee +
15x KBS @ 60/45 +
15x Goblet Squat @ 60/45 +
15x Box Jumps @ 24/20″ +
15x DB Push Press, AHAP
*Sub Row for Run (1500m, 1000m, 500m) 
Then:
Cool Down with some pull-ups, max reps in 5-minutes

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Glute-Bridge Marches
10x Half-Bridges, play with Full Bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
15m Inchworm Hollows, hold for 3 sec
3×5 KBS/Goblet Squat
2×5 Burpees 
2×5 Tuck Jump
3×3 Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
In one of your chosen lifts:
50%x5
60%x5
70%x4x4
80%x2
90%x2
70%xAMRAP
Then:
Cool Down

 

COMPETITIVE FITNESS
T-Spine Mobility, various
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
10x Half-Bridges, play with Full Bridges
15m Lunge/Spider Stretch Combo, hold for 3 sec
15m Inchworm Hollows
3×5 KBS/Goblet Squat Combo
3x (10x Bar Taps + 3x Strict TTB)
Then:
Front Squats, from floor (if you squat clean first rep it counts)
3-3-3-3, across
Then:
Against a 18:00 minute clock
Round 1: 0:00 – 6:00
100x KBS @ 53/32 +
20x Toes-to-Bar
Round 2: 6:00 – 12:00
125x KBS +
30x Toes-to-Bar
Round 3: 12:00 – 18:00
150x KBS +
40x Toes-to-Bar
If you fail at any point to complete prescribed number of reps an immediate penalty will be incurred:
Fail round 1: 2000m Row
Fail round 2: 1000m Row 
Fail round 3: 500m Row
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Rest the DBs on your shoulders and drive!

Rest the DBs on your shoulders and drive!

Explode and demonstrate control on the landing. Erin, always in control.

Explode and demonstrate control on the landing. Erin, always in control.

Lucy in action.

Lucy in action.

Max reps at 70%.

Max reps at 70%.

A brief breathe at the bottom is sometimes enough to keep going.

A brief breathe at the bottom is sometimes enough to keep going.