2.19.16 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
Jog 300m 
2×5 Band Tears
2×10 Dislocates
15m Lunge + Spider + T-Spine + Cossack Squats
15m Inchworm Hollows
3×10 Goblet Squats, climbing
2×5 Burpees
3×3 Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
Can’t or Won’t
The mind can be your biggest ally or your biggest enemy. The choice is yours…
Your coach chooses two tasks and the outcome they believe is difficult, but achievable. 
Challenge #1:
2000m Row
Coach sets a standard for you. 
If you fail to meet your goal you have five minutes to do another 500m row.
Rest fully
Challenge #2:
50 Calories on the Air Assault Bike
Coach sets a standard for you.
If you fail to meet your goal you have five minutes to do another 20 Calories.
Rest fully
Challenge #3:
100x Burpees for time
Coach sets a standard for you. 
If you fail to meet your goal you have five minutes to do another 25x Burpees
Rest fully
Challenge #4:
1-Mile Run for time
Coach sets a standard for you. 
If you fail to meet your goal you have another five minutes to run 400m.
Rest fully
Challenge #5:
150x Wall Ball for time
Coach sets a standard for you. 
If you fail to meet your goal do another 30x Wall Ball
Rest fully
Then:
Cool Down

 

STRENGTH
WARM-UP:
Jog 300m 
2×5 Band Tears
2×10 Dislocates
15m Lunge + Spider + T-Spine + Cossack Squats
15m Inchworm Hollows
3×10 Goblet Squats, climbing
2×5 Burpees
3×3 Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
5×5 Bench Press, climbing
Then:
8x California Press +
8x Feet-elevated Ring Rows (pause one second at top of each rep)
3 sets
Then:
3×20 Alternating Stir-the-Pots on Swiss Ball
Then:
Cool Down

 

 

COMPETITIVE FITNESS
T-Spine Mobility, various
Then:
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
15m Lunge + Cossack Squat Series
15m Inchworm Hollows
3×5 KBS/Goblet Squat Combo
3x (10x Bar Taps + 3x Strict TTB)
Then:
15 minutes to warm-up to a semi-challenging Clean and Jerk in preparation for 15.1b. Don’t max out here, just move some heavy weight and start thinking about your goal for the workout. 
Then:
Open Workout 15.1a
Against a 15 minute clock
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
Then:
Open Workout 15.1b
In the time remaining (6 minutes) establish a 1-Rep Max Clean and Jerk

COACH’S COMMENTS
N/A

 

PHOTOS
N/A