3.7.16 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP
2×5 Band Tears
2×10 Dislocates
10x Half-Bridges
15m Lunge + Spider + T-Spine Twist + Cossack Squat Combo
15m Inchworm Hollows
2×5 Burpees
2×5 Tuck Jumps
3x (10x Bar Taps + 3x Strict Pull-ups)
Then:
MOBILITY:
T-Spine
Shoulder Band Distractions 
Then:
WORKOUT:
KB Windmill + Goblet Squat Combo (still warming up)
5x Windmill on right + 5x Windmill on left + 5x Goblet Squat
4x Windmill on right + 4x Windmill on left + 5x Goblet Squat
3x Windmill on right + 3x Windmill on left + 5x Goblet Squat
2x Windmill on right + 2x Windmill on left + 5x Goblet Squat
1x Windmill on right + 1x Windmill on left + 5x Goblet Squat
As the reps decrease the load should increase. Goblet Squat reps remain at 5.
Then:
2x TGU, AHAP +
5x Box Jumps, AHAP +
10x One-Arm KBS, each (only to belly button height)
3 rounds steady
Then:
30s Hard Row, Ski Erg or AA Bike + 90s Rest
During 90s “rest” perform 5x Burpee + 10x Goblet Squats + 20x Toe Taps
Mix and match machines if you wish.
Do this for the remainder of hour. 
Then:
Cool Down

 

STRENGTH
WARM-UP
2×5 Band Tears
2×10 Dislocates
10x Half-Bridges
15m Lunge + Spider + T-Spine Twist + Cossack Squat Combo
15m Inchworm Hollows
2×5 Burpees
2×5 Tuck Jumps
3x (10x Bar Taps + 3x Strict Pull-ups)
Then:
MOBILITY:
T-Spine
Shoulder Band Distractions 
Then:
WORKOUT:
In one of your chosen lifts:
56%x5
66%x5
76%x4x4
86%x2
96%x2
76%xAMRAP
Then:
4×5 Bent-Over Rows, climbing
Then:
Cool Down

 

 

COMPETITIVE FITNESS
Jog 800m, sprint the hill on the way back
Then:
T-Spine Mobility
2×5 Band Tears
2×10 Dislocates
15m Lunge + Cossack Squat Combo + 15m High-Knee Skip back
15m Inchworm Hollow + 15m Broad Jump back
2×5 Burpees
3x (10x Bar Taps + 3x Strict Pull-ups)
Then:
BB Push Press, from rack + Burpee/Pull-ups
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10
Males @ 135, Females @ 95
Move through steadily. Share with a partner if you must.
15 minute cap
Then:
2×40′ Prowler Sprints (arms straight, no walking), AHAP
High handles uphill, low handles downhill
5 sets. Rest while other players go.
Focus on going as fast as possible up the hill and back down twice.
Then:
50x Ring Dips to “cool down” 
Partition as you see fit.
If you want to use the high rings do a muscle-up to get into position.
Then:
Actual Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Concentrate.

Concentrate.

Once the barbell rolls out of optimal position the lift is virtually over. Strive to keep the bar high and tight on the torso and fight for an externally rotated and extended shoulder position. We fixed this on the next set.

Once the barbell rolls out of optimal position the lift is virtually over. Strive to keep the bar high and tight on the torso and fight for an externally rotated and extended shoulder position. We fixed this on the next set.

The bench is as much of a total body exercise as any. Learn to treat it as such.

The bench is as much of a total body exercise as any. Learn to treat it as such.

Zac at the top.

Zac at the top.