2.17.16 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridges
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
15m Lunge/Cossack Squat Combo
15m Inchworm Hollows
3×5 KBS/Goblet Squat Combo
2×5 Burpee
3×3 Strict Pull-up
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
30/30 “Hell-Style” Intervals
5x (30 sec HARD Air Assault Bike @ >600/450 watts + 30s Arms-only) 
Rest 1:00
5x (30 sec Burpees + 30s FLR) 
Rest 1:00
5x (30s Whip Smash, explosive singles + 30s Squat Hold)
Rest 1:00
5x (30s Ball Slam + 30s Rack Hold with Ball) 
Rest 1:00
5x (30s KBS @ 50/40# + 30s KB Dead Hang Hold ) 
Rest 1:00
5x (30s Row @ <1:45/2:00 500m pace + 30s Hold at finish position of pull) 
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridges
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
15m Lunge/Cossack Squat Combo
15m Inchworm Hollows
3×5 KBS/Goblet Squat Combo
2×5 Burpee
3×3 Strict Pull-up
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
6×3 Strict Press, climbing
Then:
4×5 Strict Pull-ups, climbing (add weight if necessary)
Then:
Scap/Rotator Cuff Series
Then:
Cool Down

 

COMPETITIVE FITNESS
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
15m Lunge + Cossack Squat Combo
15m Inchworm Hollows
3×5 Goblet Squat
2×5 Burpees
3x (10x Bar Taps + 3x Strict Pullups)
Then:
Pull-up Conditioning:
Elite: 7×10 C2B Pull-ups or 5-7 Ring Muscle-ups, rest 1:00 minute between sets
Pro: 7×10 Pull-ups, rest 1:00 minute between sets
Amateur: 7×7 Bulgarian Ring Rows, rest 1:00 minute between sets
Then:
3x Hang Muscle Snatch + 3x OHS + 3x SOTS Press
3 sets to warm-up
Then:
15 minutes to establish 3RM OHS, from rack
Then:
“Tom Selleck”
100x Burpee/Bar Hops, every minute on the minute 3x Front Squats @ 135/95#
Then:
Cool Down

COACH’S COMMENTS
N/A

 

PHOTOS

Hell hold for the Ball Slams.

Hell hold for the Ball Slams.

Hell hold for the burpees.

Hell hold for the burpees.

Hell hold for the Whip Smash.

Hell hold for the Whip Smash.

Hell hold for the Row.

Hell hold for the Row.

And thus...

And thus…