2.10.16 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches, hold for 3 sec
10x Half-Bridges 
2×5 Band Tears
2×10 Dislocates
15m Lunge + Spider + Cossack Squat Combo
3×5 Double KB Bottoms-up Press, climbing
2×5 Tuck Jump
3×3 KB Windmill
Then:
MOBILITY:
T-Spine
Windmill Stick Stretch
Then:
WORKOUT:
8 minutes to establish Max for day TGU, each arm
Then:
3 minutes of max reps 30m Sandbag Shuttle @ 60/80
Rest while partner goes
2 minutes of max distance Burpee/Broad Jumps
Rest while partner goes
1 minute ALL-OUT Row/Ski/Air Assault
Rest while partner goes
1 minute ALL-OUT Row/Ski/Air Assault
Rest while partner goes
2 minutes of max distance Burpee/Broad Jumps
Rest while partner goes
3 minutes of max reps 30m Sandbag Shuttle @ 60/80
Rest while partner goes
Then:
Fall Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches, hold for 3 sec
10x Half-Bridges 
2×5 Band Tears
2×10 Dislocates
15m Lunge + Spider + Cossack Squat Combo
3×5 Double KB Bottoms-up Press, climbing
2×5 Tuck Jump
3×3 KB Windmill
Then:
MOBILITY:
T-Spine
Windmill Stick Stretch
Then:
WORKOUT:
OHS Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Then:
3×5 Single-Leg Off-Box Squats, time permitting
Then:
Cool Down

 

COMPETITIVE FITNESS
T-Spine Mobility, various
Then:
2×5 Band Tears
2×10 Dislocates
2×5 Band OHS
15m Lunge + Spider Stretch + Cossacks Squats Combo
15m Inchworm Hollows, hold for 3s each
3×5 Goblet Squat
2×5 Tuck Jump
3x Rope Climb
Then:
Snatch BB Complex @ 45/35
Then:
Work up a challenging 3-Position Snatch (HH, Above Knee, Below Knee “floating”)
Then, with that weight…
4×1 3-Position Snatch
Rest as needed between sets
Then:
1x Legless Rope Climb +
2x Hang Squat Cleans, athlete chooses load (AHAP) +
4x Strict HSPU +
8x AKBS @ 70#
20 minute AMRAP
Then:
Cool Down

 

COACH’S COMMENTS
Sign up for the Body Comp Challenge here. Deadline is Feb 26th. 

 

PHOTOS

Full range of motion refers to the top position as well as the bottom position.

Full range of motion refers to the top position as well as the bottom position.

Eye it. Where the eyes go the body follows.

Eye it. Where the eyes go the body follows.

Strong grip = strong back.

Strong grip = strong back.

Without a goal it's hard to know how hard to push. So find a pace that is difficult but possible to maintain for 3:00.

Without a goal it’s hard to know how hard to push. So find a pace that is difficult but possible to maintain for 3:00.

Corinne looking light on her feet.

Corinne looking light on her feet.

A six-foot jump is MINIMUM requirement.

A six-foot jump is MINIMUM requirement.

Land with grace and balance. Miguel mid-flight.

Land with grace and balance. Miguel mid-flight.