2.15.16 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
2×5 Band Tears
2×10 Dislocates
3×10 Alternating Bulgarian Bag Halos 
15m Lunge + Spider Stretch + T-Spine Twist + Cossask Squat Combo
15m Inchworm Hollow, 3 sec hold
3×5 Goblet Squat, climbing
2×3 Push-up with a PLUS
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
One-Arm KB Bottoms-up Press Strength Ladder
5-4-3-2-1
Increase weight as reps decrease
Then:
Thruster Medley, 5 reps each:
2xKBs, AHAP +
Sandbag, AHAP +
Heavy Medicine Ball @ 30-80# +
2xDBs
Move from one implement to the next as quickly as possible. 
Rest fully, 4 sets
Then:
M.E. Fat Gripz Dead Hang 
When you drop down immediately grab two Kettlebells
M.E. KB Farmer’s Hold, AHAP
Rest 1:00
5 rounds
Then:
Cool Down

 

STRENGTH
WARM-UP:
2×5 Band Tears
2×10 Dislocates
3×10 Alternating Bulgarian Bag Halos 
15m Lunge + Spider Stretch + T-Spine Twist + Cossask Squat Combo
15m Inchworm Hollow, 3 sec hold
3×5 Goblet Squat, climbing
2×3 Push-up with a PLUS
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
In one of your chosen lifts:
54%x5
64%x5
74%x4x4
84%x2
94%x2
74%xAMAP (8 or more)
*If you failed the week before, repeat the failed workout
Then:
3×5 BB bent over row
Then:
Cool down

 

 

COMPETITIVE FITNESS
T-Spine Mobility, various
2×5 Band Tears
2×10 Dislocates
15m Lunge + Spider Stretch + T-Spine Twist + Cossack Squat Combo, slow!
3×5 KBS/Goblet Squat Combo
2×5 Tuck Jump 
Then:
4×10 Bi-Aromial, Supinated-Grip BB Bent-Over Rows (torso parallel to the floor throughout set)
Rest 90s between sets
Then:
2x Muscle Clean + 2x Front Squats + 2x Push Press
3 sets to warm-up
Then:
In teams of two…
EMOM x 15, Clusters (Squat Clean + Thruster) @ 155/105
1st Minute – 1x Cluster, each
2nd Minute – 2x Cluster, each
3rd Minute – 3x Cluster, each
4th Minute – 4x Cluster, each
5th Minute – 5x Cluster, each
6th Minute start back at 1x Cluster each
3 rounds to get to 15 minutes
Rest Fully
Then:
EMOM x 12, Wall Ball @ 20/14
1st Minute – 5x Wall Ball, each
2nd Minute – 10x Wall Ball, each
3rd Minute – 15x Wall Ball, each
4th Minute – 20x Wall Ball each
5th Minute start back at 5x Wall Ball each
3 rounds to get to 12 minutes
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Horizontal Pressing.

Horizontal Pressing.

Today we did a Thruster Medley. Five reps with a heavy sandbag.

Today we did a Thruster Medley. Five reps with a heavy sandbag.

Two Dumbbells.

Two Dumbbells.

And of course a heavy and oversized medicine ball. Wlises hoisting the 80#.

And of course a heavy and oversized medicine ball. Wlises hoisting the 80#.

Spicy. Fat Gripz on the Pull-up bar.

Spicy. Fat Gripz on the Pull-up bar.