2.5.16 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Glute-Bridge Marches
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
15m Lunge + 15m Bear Crawl
10x Spider Stretch + T-Spine Rotation + Cossack Squats (5 each side)
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Ankle Mobe
Then:
WORKOUT:
I.W.T.
12x BB Thrusters +
2:00 Hard Interval* (Row/Ski/Air Assault) +
Rest while partner goes
3 sets
Then:
12x Front Squat +
2:00 Hard Interval (Row/Ski/Air Assault) +
Rest while partner goes
3 sets
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Glute-Bridge Marches
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
15m Lunge + 15m Bear Crawl
10x Spider Stretch + T-Spine Rotation + Cossack Squats (5 each side)
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Ankle Mobe
Then:
WORKOUT:
3x Strict Press +
2x Push Press +
1x Push Jerk
3 sets to warm-up, stay light
Then:
4×5 Push Press, climbing
Then:
4×10 Strict Press, climbing
Then:
Core “stuff”

 

COMPETITIVE FITNESS
If you’re doing Thoroughbred Throwdown take the day off. Every one else…
T-Spine Mobility, various
2×5 Band Tears
2×10 Dislocates
15m Lunge + Spider Stretch + T-Spine Twist + Cossack Squat
2×10 Pistols, alternating
3×5 KBS/Goblet Squat Combo
2×5 Tuck Jumps
3x (10x Bar Taps + 3x Strict Toes-to-Bar)
Then:
Gymnastics Conditioning:
Elite: 15x UB TTB 
Pro: 10x UB TTB
Amateur: 3-5x UB TTB
If you break before your goal reps, rest 5 sec and jump back up to the bar.
4 sets
Rest exactly 60 sec between sets
Then:
EMOM x 30
1st minute: 12/10 Calorie Row
2nd minute: 6x TnG Clean and Jerks, athlete chooses load
3rd minute: 8x Box Jump-Overs, athlete chooses height
Then:
Cool Down

COACH’S COMMENTS
N/A

 

PHOTOS

There was nothing easy about today. The efforts have been great. I'm always pleased to see people digging, reaching, and going for it. And I'd like to think we bring out the best in people. Today was no exception.

There was nothing easy about today. The efforts have been great. I’m always pleased to see people digging, reaching, and going for it. And I’d like to think we bring out the best in people. Today was no exception.