2.12.16 Training Sessions (3), Birthday Workout

 

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 + T-Spine + Cossack Squat Combo
15m Inchworm Hollows
3×10 KBS, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
“Happy 40th Birthday Erin O’Meara”
35 minute AMRAP
In teams of two. Partition all work as you see fit. One player works at a time.
40x Axle Shoulder-to-Overhead @ 110/70#
40x Calories, any machine
40x Ball Slam/Burpee @ 30/20-25#
40x Strict Pull-ups
40x DB Snatch @ 30/20#
40x Box Step-overs w/DB @ 24/20″
40x KB Suitcase Deads @ 2×50/40#
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 + T-Spine + Cossack Squat Combo
15m Inchworm Hollows
3×10 KBS, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
3×5 Sumo Deadlifts, across
Then:
3x15m KB Lunge 
Then:
Grip Work
Then:
Cool Down

 

 

COMPETITIVE FITNESS
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Dislocates
15m Lunge + Spider Stretch + T-Spine Twist + Cossack Squat Combo, slow!
15m Inchworm Hollows, hold for 3 sec each
3×10 KBS, climbing
2×5 Burpees
3×3 Strict Press
Then:
Snatch-Grip Deadlifts (shoulders and hips should rise together).
3-3-3-3, climbing
Then:
Against a 4:00 minute clock, max reps:
0:00 – 2:00: 200m Hill Sprint + M.E. Double Unders
2:00 – 3:00: M.E. Pull-ups OR Muscle-ups
3:00 – 4:00: M.E. Burpee/Plate Hops 
Rest 3:00 minutes, 3 sets
Then:
Fall Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Rings to the armpits is a complete rep.

Rings to the armpits is a complete rep.

Not intended to work any specific muscle. More just intended to be a pain in the ass exercise. Awkward. Strategic. Grueling.

Not intended to work any specific muscle. More just intended to be a pain in the ass exercise. Awkward. Strategic. Grueling.

Divide the work however you see fit. But make sure you have something left in the tank for the 35 minute grind.

Divide the work however you see fit. But make sure you have something left in the tank for the 35 minute grind.

Close-Grip is the more functional of the grips because we typically engage an external load between our shoulders, not outside them.

Close-Grip is the more functional of the grips because we typically engage an external load between our shoulders, not outside them.

The weight is pulling you down and forward. Combat it.

The weight is pulling you down and forward. Combat it.

Keep your fingers around the DB, not under it. This maximizes the stress on the finger flexors.

Keep your fingers around the DB, not under it. This maximizes the stress on the finger flexors.