1.20.16 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
Then:
15m Forward Lunge + 10x Tempo Squats +
15m Reverse Lunge + 10x Jump Squats +
15m Forward Lunge + 10x Split Jumps +
15m Reverse Lunge + 10x Burpees
Then:
MOBILITY:
T-Spine
Bretzel Stertch
Then:
WORKOUT:
4x30m Awkward Lunges, climbing (Sandbag on one shoulder, KB in opposite hand)
At 15m mark switch. Gradually increase weight of KB
Rest as needed between sets
Then:
2x Hand-Over-Hand Rogue Sled Rope Pulls, AHAP +
20x Ball Slam, AHAP +
20x Alternating Bulgarian Bag Halos +
2x (30/30) Mountain Climber, “Rest” in FLR position
This is one round, do 3
Rest as needed between efforts
Then:
5x Heavy KB Windmill +
M.E. Bent-Arm Hang from Pull-up Bar
2-3 sets to “cool down”
Then:
Actual Cool Down

 

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
Then:
15m Forward Lunge + 10x Tempo Squats +
15m Reverse Lunge + 10x Jump Squats +
15m Forward Lunge + 10x Split Jumps +
15m Reverse Lunge + 10x Burpees
Then:
MOBILITY:
T-Spine
Bretzel Stertch
Then:
WORKOUT:
In one of your chosen lifts:
50%x5
60%x5
70%x4x4
80%x2
90%x2
70%xAMRAP
OR
5×8 Strict Press. climbing
Then:
3×8 Elevated-Feet Ring Rows
Then:
100x Supine Triceps Extensions @ 45/35, partition as needed
Then:
Cool Down

 

 

COMPETITIVE FITNESS
T-Spine Mobility, various
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
10x Glute-Bridge Marches, hold each for 3 sec
10x Half-Bridges. Play with Full Bridges
15m Lunge/Pistol Combo
15m Lunge/Spider Stretch Combo
3×5 KBS/Goblet Squat Combo
2×5 Burpees
3×3 Pull-ups
Then:
Snatch BB Complex #@ 45/35
Then:
15 minutes to establish a 5RM OHS, from rack
Then:
2x Deadlifts @ 275/185 + 2x Bar Muscle-ups (or Strict C2B Pull-ups)
4x Deadlifts + 4x Bar Muscle-ups 
6x Deadlifts + 6x Bar Muscle-ups 
8x Deadlifts + 8x Bar Muscle-ups
10x Deadlifts + 10x Bar Muscle-ups
One athlete does a full round, while the other rests
Then immediately, also alternating with a partner…
20-16-12-8-4 Alternating Pistols
Then:
Cool Down

COACH’S COMMENTS
N/A

 

PHOTOS

The Awkward Lunges are guaranteed to make your Glutes sore.

The Awkward Lunges are guaranteed to make your Glutes sore.

Hand over hand means you don't favor. Try to maintain tension throughout the pull. It's a great single arm strength developer.

Hand over hand means you don’t favor one side over the other. Try to maintain tension throughout the pull. It’s a great single arm strength developer if you treat it as such. 

I can tell how coordinated an athlete is based on how quickly they can learn the Bulgarian Bag Halo.

I can tell how coordinated an athlete is based on how quickly they can learn the Bulgarian Bag Halo.

Work for a perfect FLR, despite fatigue in the shoulders.

Work for a perfect FLR, despite fatigue in the shoulders.

Burn baby.

Burn baby.

Stack the KB over the shoulder in a perfect vertical plane.

Stack the KB over the shoulder in a perfect vertical plane.

Chase it with a max effort Bent-Arm Hang from the pull-up bar.

Chase it with a max effort Bent-Arm Hang from the pull-up bar.