1.29.16 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
5-minute of Row/Ski/AA Bike, alternate every 30 sec with a partner. Get faster with each set
Then:
15m Lunge + 15m Bear Crawl
15m Lunge + 15m Inchworm Hollows
15m Lunge + 15m Forward Crab Walk
Then:
KBS Strength Ladder:
10 reps each @ 40, 50, 60, 70
Then:
MOBILITY:
T-Spine 
Bretzel Stretch
Then:
WORKOUT:
P1 4x (20 sec work + 10 sec rest) Row
P2 5x Ball Slam + 5x Burpee for the duration
Switch, 2 rounds each
Rest 5 minutes
Then:
P1 4x (20 sec work + 10s rest) Ski Erg
P2 5x Sandbag Thrusters + 10x Split Jumps for duration 
Switch, 2 rounds each
Then:
P1 4x (20 sec work + 10s rest) Air Assault Bike
P2 10x Sledgehammer Strikes on Tire + 10x Barrier Hop over 12′ Parallette holding hammer
Switch, 2 rounds each
Then:
Cool Down

 

STRENGTH
WARM-UP:
5-minute of Row/Ski/AA Bike, alternate every 30 sec with a partner. Get faster with each set
Then:
15m Lunge + 15m Bear Crawl
15m Lunge + 15m Inchworm Hollows
15m Lunge + 15m Forward Crab Walk
Then:
KBS Strength Ladder:
10 reps each @ 40, 50, 60, 70
Then:
MOBILITY:
T-Spine 
Bretzel Stretch
Then:
WORKOUT:
In one of your chosen lifts:
52%x5
62%x5
72%x4x4
82%x2
92%x2
72%xAMRAP
OR
20RM Back Squat
Rest 5:00 minutes
Then, with that weight 2×10 Back Squats
Then:
3×8 RDLs, climbing
Then:
2×60 sec plank. Every 10 sec do a Push-up
Then:
Cool Down

 

COMPETITIVE FITNESS
T-Spine Mobility
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
15m Lunge + SLDL + Pistol Combo, the slower the better!
3×5 KBS/Goblet Squat Combo
2×5 Burpees
3×3 Strict Pull-ups
Then:
2x Muscle Clean + 2x Front Squat + 2x Hang Squat Clean
3 sets to warm-up
Then:
EMOM x 20 Squat Clean, AHAP
Then:
Against a three minute clock…
25x American-Style KBS @ 53/32 +
15x Burpee/Plate Hops @ 45# (two foot jump onto plate) +
AMRAP KB Hang Snatches in time remaining, you can switch hands as needed but you CANNOT put the KB down.
1:1 rest, repeat once
Then:
“Prowler Finisher,” time permitting
2:00 ALL-OUT (20′ uphill high handles, 20′ downhill low handles)
Males @ 2×25#, Females @ 2×10#
Then:
Fall Down

 

COACH’S COMMENTS
I’m hoping to produce a video later this evening with some of today’s madness in it. Probably post Sunday. 

 

PHOTOS

Set a high standard for yourself every 20 sec interval and work like hell to get it every time.

Set a high standard for yourself every 20 sec interval and work like hell to get it every time.

Stay light. Stay fast.

Stay light. Stay fast.

Cheryl digging.

Cheryl digging.

Stretch the hamstrings. Nothing leaves the posterior chain sore like RDLs. That's why it's important to make them a regular part of your training.

Stretch the hamstrings. Nothing leaves the posterior chain sore like RDLs. That’s why it’s important to make them a regular part of your training.

Rachel squatting with ease.

Rachel squatting with ease.

60 sec Plank. Every 20 sec do a Triangle Push-up.

60 sec Plank. Every 20 sec do a Triangle Push-up.