2.23.16 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Glute-Bridge Marches
10x Half-Bridges
10x Elbow Taps, 3 sec pause
2×5 Band Tears
2×10 Dislocates
15m Lunge + Spider + T-Spine Twist + Cossack Squat Combo
15m Inchworm Hollows
3×5 Goblet Squats, climbing
2×5 Push-ups
3x Max Effort Broad Jumps
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine 
Bretzel Stretch
Then:
WORKOUT:
“Death By” KB Shuttle
Males @ 40-50, Females @ 30-40
1st minute shuttle 15m
2nd minute shuttle 30m
3rd minute shuttle 45m, etc. 
Continue to 10 minutes
Then:
15x KB Suitcase Deads, AHAP + 
15m Burpee/Broad Jump (try to cover 15m in four jumps!)
Rest while partner goes
5 rounds
Then:
“Square Crawl”
Strict Bear Crawl in a square.
Twice right + Twice left = one set
Rest while partner goes
3-4 sets to “cool down”
Then:
Actual Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Glute-Bridge Marches
10x Half-Bridges
10x Elbow Taps, 3 sec pause
2×5 Band Tears
2×10 Dislocates
15m Lunge + Spider + T-Spine Twist + Cossack Squat Combo
15m Inchworm Hollows
3×5 Goblet Squats, climbing
3×5 KB Bottoms-up Press, climbing
2×5 Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine 
Bretzel Stretch
Then:
WORKOUT:
5×8 Deadlift, climbing
Then:
3×5 RDLs with a 2 sec pause off of ground
Then:
3×10 Bird Dogs, alternating (slow and controlled, bracing the whole time)
Then: 
Side planks in time remaining (maybe join in for square crawls, depending on time/space)
Then:
Cool Down

 

COMPETITIVE FITNESS
T-Spine Mobility, various
Then:
2×5 Band Tears
2×10 Dislocates
10x Glute-Bridges
10x Half-Bridges
15m Lunge + Cossack Squat Combo
15m Inchworm Hollows
3×5 Goblet Squats
3×5 KB Bottoms-up Press
3x (10x Bar Taps + 3x Strict Pull-ups)
Then:
Ring Dip + Strict HSPU
1/6, 2/5, 3/4, 4/3, 5/2, 1/6
OR
Ring Push-up + HS Hold
1/20s, 2/20s, 3/20s 4/20s, 5/20s, 6/20s
Then:
2x Muscle-Clean + 2x Front Squat + 1x Strict Press + 1x Push Press + 1x Split Jerk
3 sets to warm-up
Then:
Power Clean + Power Jerk + TnG Full Clean + Split Jerk
Start at 50-60% best clean and jerk and increase load gradually over 7 sets
Then:
:45s Row @ <1:45/1:55 pace +
:15s Rest +
:45s Wall Ball +
:15s Rest +
:45s Toes-to-Bar +
:15s Rest +
:45s Double Unders +
1:15s Rest
3 rounds 
Then:
Cool Down

 

COACH’S COMMENT
N/A

 

PHOTOS

The goal is to cover 15m in as few jumps as possible. Brandon had no problem.

The goal is to cover 15m in as few jumps as possible. Brandon had no problem.

"Death By" KB Shuttle is sneaky. It starts out easy and then punches you in the gut.

“Death By” KB Shuttle is sneaky. It starts out easy and then punches you in the gut.

Hanna indulging. I'm not sure it he earned it, but he certainly enjoyed it.

Hanna indulging. I’m not sure it he earned it, but he certainly enjoyed it.