2.8.16 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 + Spider Stretch + T-Spine Twist + Cossack Squat Combo (try to improve the Cossack squat with each rep)
3×5 Goblet Squat, climbing
2×10 Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT
In teams of two…
UB “Perfect” Wall Ball @ 20/14
5-10-15-20-15-10-5
Rest your partner goes
Then:
5x DB Man-Makers +
10x DB Lunge (5 each), same DBs +
15 Cals, any machine
5 rounds for time. Rest 1:00 between rounds
Then:
5-Minutes Max Push-ups
Every time you break do 3x Strict Pull-ups
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 + Spider Stretch + T-Spine Twist + Cossack Squat Combo (try to improve the Cossack squat with each rep)
3×5 Goblet Squat, climbing
2×10 Push-ups
3×3 Strict Pull-ups
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 (8+)
Then:
3xM.E. Fat Grip L-Hangs

 

COMPETITIVE FITNESS
T-Spine Mobility, various
2×5 Band Tears
2×10 Dislocates
2×5 Dislocates from Squat
10x Glute Bridge Marches, hold each for 3 sec
10x Half-Bridges, play with full bridges
15m Spider Lunge + T-Spine Twist + Cossacks Squat Combo
2×10 Pistols
3×5 Goblet Squats
2×5 Tuck Jumps
3×3 Skin-the-Cats on Rings, slow!
10x Peek-a-boo Swings on Rings 
Then:
Back Squat 
5-5-3-2-2
Chase each set with 3x Explosive Box Jumps
Then:
4-7x Ring Muscle-ups +
50x Double Unders +
30s BB Front Rack Support (i.e. Clean BB off floor and hold in front rack position), athlete chooses load. Maybe somewhere between 135-185 for males and 95-115 for females.
Rest 60s or Tag Team Style, 5 rounds
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Target Shots. Don't be scared to 'no rep' yourself.

Target Shots. Don’t be scared to ‘no rep’ yourself. If it isn’t perfect it isn’t right.

Back knee kisses the floor. Chest upright. Drive through the front heel to get back.

Back knee kisses the floor. Chest upright. Drive through the front heel to get back.

Everyone is looking for a magic bullet. Well here it is... Work your ass off everyday. Make no excuses. Seek guidance from experts. Be true to yourself. And above all move through life with confidence and the knowledge that you are capable of anything you set you mind to. Yes it's cliche. But it's cliche for a reason.

Everyone is looking for a magic bullet. Well here it is… Work your ass off everyday. Make no excuses. Seek guidance from proven experts. Surround yourself with positivity. Be true to yourself. And above all move through life with confidence and the knowledge that you are capable of anything you set your mind to. Yes it sounds a bit cliche. But it’s cliche for a reason.