1.27.16 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marche
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
3×5 KBS/Goblet Squat
2×10 Split Jumps
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
Jump Series:
20 sec on, 10 sec transition
Square Jump, left
Square Jump, right
Lateral Jump
Forward/Reverse Jump
“Z” Jump
“V” Jump
Tuck Jump, as singles
Star Jump, as single
One round
Then:
6x DB Lunge (3 each) +
8x DB Push Press +
1-8 Reverse Burpee Ladder +
30 sec Rest
Round 1 looks like 6x DB Lunge + 8x Push Press + 1x Rev Burpee
Round 2 looks like 6x DB Lunge + 8x Push Press + 2x Rev Burpee, etc.
Continue to 8x Reverse Burpees
8 total rounds
Then:
10 minute AMRAP
10x (5 each) Partner Ball Slam 40/30# +
20x Split Jumps +
15m Partner Carry or 30m Heavy Farmer’s Carry
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marche
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
3×5 KBS/Goblet Squat
2×10 Split Jumps
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
5×3 Deadlifts, climbing (dead stop)
Then:
3x15m Lunge (rack position)
Then:
3×10 DB Cyclist Squats
Then:
Cool Down

 

COMPETITIVE FITNESS
T-Spine Mobility
2×5 Band Tears
2×10 Dislocates
2×5 Band OHS
15m Lunge + Spider Stretch, hold for 3 sec
15m Inchworm Hollows, hold for 3 sec
3×5 KB Snatch + Single-Arm OHS + SOTS Press Combo
3×5 Strict Toes-to-Bar
Then:
2x Muscle-Snatch + 2x OHS + 2x Hang Snatch (3 sec pause on catch)
3 sets to warm-up, climbing slightly
Then:
Three sets to work up to a semi-challenging Power Snatch + OHS + Hang Snatch Complex
Then:
5×1 Power Snatch + OHS + Hang Snatch 
Rest plenty between sets
Then:
100x Double Under “Buy-in” +
OHS @ BW + TTB
9/21, 7/15, 5/9
Then:
Cool Down

COACH’S COMMENTS
N/A

 

PHOTOS

Star Jump.

Star Jump.

On the partner Ball Slam show no mercy. Slam the ball as hard as possible in the direction of your partner. Initiate the movement from your abdomen.

On the partner Ball Slam show no mercy. Slam the ball as hard as possible in the direction of your partner. Initiate the movement from your abdomen.

The fireman carry showed up today. We didn't have everyone do it, but some were on board. You never know when you might have to carry another human to safety. Bernie looking confident.

The fireman carry showed up today. We didn’t have everyone do it, but several did. You never know when you might have to carry another human to safety. Bernie looking confident.