3.14.16 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings, core tight
10x Glute Bridge Marches
5x Tables, squeeze glutes at top
10x Half-Bridges
30x Alternating Supermans
2×5 Band Tears
2×10 Dislocates
15m Lunge + Cossask Squat Combo
15m Inchworm Hollows
3×5 KBS/Goblet Squat Combo
3x (3x Strict Pull-ups + 10x Bar Taps)
Then:
MOBILITY:
T-Spine
Hamstring Windshield Wipers, 2×5 each leg
Then:
WORKOUT:
KB Complex:
10x Halos, each +
10x ATW, each +
10x Figure 8’s (5 each) +
10x Goblet Squats +
10x KB Snatch each +
10x KB Windmills (5 each) +
2x TGU
Then:
5x KB Headcutters + 5x KBS + 5x Goblet Squat
3 sets, climbing
Then:
5x Deadlifts (hex, axle, barbell), athlete chooses load and type +
Sprint on Machine (see below). Stay on the same machine for all 10 rounds.
10/8 Calorie Row 
8/6 Calorie Ski Erg 
10/7 Calorie Air Assault Bike
Every 2 minutes, 10 rounds (20 minutes total)
Then:
Take a light walk to cool down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings, core tight
10x Glute Bridge Marches
5x Tables
10x Half-Bridges
30x Alternating Supermans
2×5 Band Tears
2×10 Dislocates
15m Lunge + Cossask Squat Combo
15m Inchworm Hollows
3×5 KBS/Goblet Squat Combo
3x (3x Strict Pull-ups + 10x Bar Taps)
Then:
MOBILITY:
T-Spine
Hamstring Windshield Wipers, 2×5 each leg
Then:
WORKOUT:
In one of your chosen lifts:
58%x5
68%x5
78%x4x4
88%x2
98%x2
78%xAMRAP
Then:
4×10 BB Supinated-Grip bent-Over Rows
Then:
Cool Down

 

COMPETITIVE FITNESS
T-Spine Mobility
2×5 Band Tears
2×10 Dislocates
2×5 Tables
10x Clam Shells, 5 each side with 5 sec hold each
15m Lunge/Cossack Squat Combo
15m Inchworm Hollows
3×5 KBS/Goblet Squat Combo, climbing
3x (3x Strict Pull-ups + 10x Bar Taps)
Then:
3x Strict Press +
2x Push Press +
1x Split Jerk
3 sets to warm-up
Then:
10 minutes to establish a Max for Day Push Press + Split Jerk, from rack
Then:
Double Unders +
5x Thrusters @ 115/105 
Every 2:00 for 18 minutes (9 rounds)
Elite: 40x Double Unders 
Pro: 30x Double Unders 
Amateur: 10x Double Unders or 30 sec of practice each 2:00
If you get halfway through and want to add weight to your Thrusters, go for it. 
Then:
Work on shit you suck at for 10 minutes
Then:
Cool Down

COACH’S COMMENTS
N/A

 

PHOTOS

Inna focused and intense.

Inna focused and intense.

With the Air Assault looming in the distance, Vince knocking out his five dead before the 10 calorie sprint.

With the Air Assault looming in the distance, Vince knocking out his five dead before the 10 calorie sprint.

One of my favorite preparatory movements.

One of my favorite preparatory movements.