2.3.16 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
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 + 5x Tuck Jumps
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
4x15m Forward Sled Drag, building to a heavy final two sets (i.e. final two sets should suck)
Rest as needed between sets
Then:
6x (3 each) KB Box Step-ups (hold KB Farmer’s Style) @ 17.5-20″ +
12x Split Jumps (no KBs) +
6x KB Strict Press (same load) +
12x Double KBS (sumo stance) +
60s rest
3-5 sets
Then:
5×10 BB Triceps Extensions, AHAP (to the forehead)
Then:
Cool Down

 

 

STRENGTH
WARM-UP:
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 + 5x Tuck Jumps
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
10 minutes to establish a 10RM Bench Press
Then, with that weight…
EMOM x 5
3x Close-Grip Bench Press
Then:
10-minute Push-up Challenge
Elite – 5x Push-ups every 15 sec 
Pro – 3x Push-up every 15 sec
Amateur – 3-5x Push-up every 30 sec
Then:
Rotator Cuff Work

 

COMPETITIVE FITNESS
T-Spine Mobility, various
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
10x Glute Bridge Marches
10x Half-Bridges, play with full bridges
15m Lunge + Pistol Combo
15m Inchworm Hollows, hold for 3 sec
3×5 KBS/Goblet Squat Combo
3×3 Strict Pull-up
Then:
3x15m Curtis Ps, climbing to a heavy as f*ck set
Curtis P = 2x DB Lunge + DB Hang Power Clean + DB Push Press/Jerk
Then:
Snatch BB Complex @ 45/35
Then:
UB TnG Power Snatch 
1-2-3-4-5-6-7-8-9-10
Males shoot for 115-135. Females shoot for 55-75
15 minute time cap. If you break start that set over. Rest as you see fit between sets, but realize you have 15 minutes to do the whole thing. 
Then:
150x Wall Ball for time  20/14
Each time you break do 1x Legless Rope Climb
No cap, can’t leave the gym until you finish. 

COACH’S COMMENTS
N/A

 

PHOTOS

By the final drag you should be begging for 15m to end. That's a good weight.

By the final drag you should be begging for 15m to end. That’s a good weight.

The lower you get the more leverage you acquire.

The lower you get the more leverage you acquire.

Widen the feet to allow the two Kettlebells to pass through the legs.

Widen the feet to allow the two Kettlebells to pass through the legs. Maintain tension throughout.

Lockout at the top to load the skeleton and give the soft tissue a rest. That's why having adequate mobility allows for efficiency in movement; t take advantage a brief moments of rest between reps without putting the weight down.

Lockout at the top to load the skeleton and give the soft tissue a break. That’s why having adequate mobility allows for efficiency in movement; to take advantage a brief moments of rest between reps without putting the weight down.