1.25.16 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches, hold for 3 sec each
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
15m Lunge + 15m Inchworm Hollows, hold for 3 sec
2×5 Burpees
3×3 Strict Pull-ups
3×3 KB Windmills, climbing
Then:
MOBILITY:
T-Spine Mobility
Then:
WORKOUT:
Set a clock for 10-minutes
Work up to your best 30m Single-Arm Inverted KB Waiter’s Carry (switch hands at 15m mark)
Once you find a challenging load do two additional sets
Then:
3×5 Single-Leg, Single-Arm KB Strict Press, AHAP (opposite leg, opposite arm)
Then:
4x TGU (2 each), AHAP +
Rounds 1/4: 10x Strict Toes-to-Bar
Rounds 2/5: 10x Burpees
Rounds 3/6: 10x Feet-Elevated Ring Rows
Then:
Cool Down 

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches, hold for 3 sec each
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
15m Lunge + 15m Inchworm Hollows, hold for 3 sec
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine Mobility
Then:
WORKOUT:
In your chosen lift…
52%x4
62%x4
72x4x4
82×2
92×2
72xAMRAP
Then:
3×8 Neutral-Grip DB Chest Press
Then:
Cool Down

 

COMPETITIVE FITNESS
T-Spine Mobility, various
2×5 Band Tears
2×10 Dislocates
10x Glute Bridge Marches, hold for 3 sec each side
15m Lunge + Spider Stretch combo, hold for 3 sec each side
15m Inchworm Hollows, hold for 3 sec each
3×5 KBS/Goblet Squat Combo
3×3 Pull-up + Pullover
Then:
Pull-up Conditioning:
Elite: 5×10 C2B Pull-ups, rest 60 sec between sets
Pro: 5x(5-7) C2B Pull-ups, rest 60 sec between sets
Amateur: 5xM.E. Ring Rows, rest 60 sec between sets
Then:
15 minutes to establish a 3RM Front Squat
Then:
“Death By” Clean and Jerk. Athlete chooses weight (was thinking somewhere around 155/105#)
1st minute do 1x CJ 
2nd minute do 2x CJ
3rd minute do 3x CJ
Try to get to 10 minutes
If you want, try this more advanced version:
1st minute do 1x CJ @ 95/65 + 5x Double Unders
2nd minute do 2x CJ + 10x Double Unders
3rd minute do 3x CJ + 15x Double Unders, etc…
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Graham learning the TGU. What a fantastic exercise for a youngster to learn. And he's got great hair.

Graham learning the TGU. What a fantastic exercise for a youngster to learn. And he’s got great hair.