1.22.16 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches, 3 sec pause each
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
2x20s Handstand Hold (i.e. toes and nose)
3×5 KBS/Goblet Squat Combo
2×10 Split Jumps
2×5 Burpees
3×3 Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
In teams of two…
Round 1: 20x Split Jumps + 15m Wheelbarrow walk, switch
Round 2: 10x Burpee + 15m Partner Carry, switch
Round 3: 3x Wall Walk + 15m Duck Walk, switch
2 rounds 
Then:
“Tailpipe”
P1 250m Row/Ski or 15/10 Calories AA Bike 
P2 Hold 2xKB in rack position, coach chooses load
Switch, 3 sets each
Time cap is 7 minutes
Then:
10x Biceps Curls +
10x Bent-Over Row +
10x Strict Press +
20s ALL-OUT Battleropes, various
Rest fully
4 sets
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches, 3 sec pause each
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
2x20s Handstand Hold (i.e. toes and nose)
3×5 KBS/Goblet Squat Combo
2×10 Split Jumps
2×5 Burpees
3×3 Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
3×6 Paused Bench Press, across
Then:
4×5 Barbell Rows, climbing
Then:
Modified Rope Climb “cool down”

 

 

COMPETITIVE FITNESS
Jog 800m
Then:
T-Spine Mobility, various
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
15m Lunge + Spider Stretch Combo
15m Inchworm Hollows, hold for 3 sec
3×10 Goblet Squats
2×5 Tuck Jumps
3x Rope Climbs
Then:
Snatch BB Complex @ 45/35
Then:
Power Snatch + OHS + Hang Snatch from PP (full catch) 
15 minutes to establish your best total for the day
Then:
In teams of two…for 20 minutes
8 Thrusters, 155/105 +
6 Rope Climbs, 15′ +
11 Box Jumps, 30/24 +
One athlete works on the triplet at a time while the second athlete completes a Hill Sprint w it a small sandbag (40-65lbs.). Once the run is done, the athletes switch roles and continues the AMRAP where with first athlete left off.
Don’t kill yourself, but move through steadily for the entire 20 minutes.
Then:
Cool Down 

 

COACH’S COMMENTS
Here are my Friday Fun Facts:

  1. Quote I’m pondering: “Well behaved humans don’t make history.” -unknown
  2. Book I’m reading: Make People Like You in 90 Seconds. I have the pleasure of meeting several new and interesting people every day. Some I only have brief conversations with. Others I spend up to an hour with. First impressions are everything. I’ve spent a vast majority of my career speaking my mind without regard to what people think. But as I’ve matured and grown more humble I see the value in building strong relationships with everyone I come across, because you can never have too many positive relationships. 
  3. Documentary I watched: Meru. Xeve recommended this film and it delivered. The cinematography, story, and fearlessness displayed in this film is inspiring. Few men have what it takes to achieve such a feat. It took these guys ten years, multiple attempts, the lose of close friends, and mental and physical hardships none of us will ever experience. 
  4. Article I re-read: Inside Go Primal, part 1. What a ride it has been since I wrote that article almost 4 years ago. 

 

PHOTOS

Just like being a kid again...only 50% harder than we remember.

Just like being a kid again…only 50% harder than we remember.

Duck Walk.

Duck Walk.

One player rows, the other suffers under the weight on two Kettlebells. Learn to breathe while stressed. There are lessons scattered throughout any good training program.

One player rows, the other suffers under the weight on two Kettlebells. Learn to breathe while stressed. There are lessons scattered throughout any good training program.

You wanna get lean. Lift F'ing weights.

You wanna get lean. Lift F’ing weights.

Make it hurt. As fast as possible for 20 sec.

Make it hurt. As fast as possible for 20 sec.

Ashley and Shane.

Ashley and Shane on the battle ropes.