3.9.16 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
2×5 Band Tears
2×10 Dislocates
2×5 Clamshells against wall, 5 sec pause each rep
2x15m Lunge + 15m Bear Crawl
15m Inchworm Hollows
3×5 One-Arm Bottoms-up Press
3×3 Strict Toes-to-Bar
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
“Corefest”
2x15m Medicine Ball Inchworms
Then:
20x Alternating Bulgarian Bag Halos +
10x Double Bottoms-up Press, AHAP
4 sets
Then:
15m Alternating Prone Rope Pull (STRICT!!!) +
2-4-6-8 Strict Toes-to-Bar
Then:
2×10 (5each) Deadbugs
Then:
Cool Down

STRENGTH
WARM-UP:
2×5 Band Tears
2×10 Dislocates
2×5 Clamshells against wall, 5 sec pause each rep
2x15m Lunge + 15m Bear Crawl
15m Inchworm Hollows
3×5 One-Arm Bottoms-up Press
3×3 Strict Toes-to-Bar
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
3×10 Banded Stallion Deads (to prep glutes)
Then:
3×5 BTN Push Press
Then:
5×2 Tempo OHS @ 3210 tempo, climbing
Then:
3×10 (5 each) Deadbugs
Then:
Cool Down

 

 

COMPETITIVE FITNESS
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
2×5 Clam Shells, 5 sec hold each
15m Lunge + Cossack Squat Combo
15m Inchworms Hollows
3×5 KBS/Goblet Squat Combo
2×5 Tuck Jumps
3x Rope Climb
Then:
BB Complex
2x Muscle Snatch, from floor + 
2x OHS +
2x Drop Snatch +
2x High Hang Snatch
3-4 light to moderate sets
Then:
Select load for Power Snatch. 
Then:
“30/90” Intervals 
30s HARD Row or Air Assault Bike Interval + 90s “rest”
Rounds 1-5 during 90 sec “rest” perform 1x Legless Rope Climb + 1x Normal Rope Climb
Rounds 6-10 during 90 sec “rest” perform 15x Wall Ball
Rounds 11-15 during 90 sec “rest” perform 5x Power Snatches, athlete chooses load
Then:
Fall Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

A more advanced and sinister version of the Inchworm Hollows. Push the medicine ball across the floor inchworm style.

A more advanced and sinister version of the Inchworm Hollows. Push the medicine ball across the floor inchworm style.

I love exercises that force concentration and core activation.

I love exercises that force concentration and core activation without having to say a word about either.

The hips should not move.

The hips should not move.

We used straps for immediate feedback. Depress the ribcage against the strap during the Deadbugs.

We used straps for immediate feedback. Depress the ribcage against the strap to ensure their is sufficient abdominal recruitment. Jose learning Deadbugs.