3.16.16 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches
2×5 Tables
2×5 Band Tears
2×10 Dislocates
15m Lunge + 15m Calf Walk (pause 2 sec on toes)
15m Lunge + Cossack Squat Combo + 15m Bear Crawl
3×5 Goblet Squat, climbing
2×5 Burpees
2×5 Tuck Jump
Then:
MOBILITY:
T-Spine
Box Stretch, 1:00 each side using the box you’re going to use for Step-up Hops
Then:
WORKOUT:
“Season the Legs”
10-1 Box Step-up Hop Ladder @ 24/20″ 
10x Right + 10x Left 
9x Right + 9x Left, etc.
Then:
“Tenderize”
“VMO Hell”
12x DB Cyclist Squats (elevate feet onto a 25# plate) +
15m Heavy As F&*k Reverse Sled Drag (slow and methodical. The goal is not speed, it’s TENSION)
4 sets
Then:
“Cook until Well Done”
8x DB Strict Press, AHAP + 
15m STRICT Bear Crawl +
8x Burpees +
15m Reverse STRICT Bear Crawl
Rest 2:00, 3 sets
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches
2×5 Tables
2×5 Band Tears
2×10 Dislocates
15m Lunge + 15m Calf Walk (pause 2 sec on toes)
15m Lunge + Cossack Squat Combo + 15m Bear Crawl
3×5 Goblet Squat, climbing
2×5 Burpees
2×5 Tuck Jump
Then:
MOBILITY:
T-Spine
Box Stretch, 1:00 each side 
Then:
WORKOUT:
Work up to a 3RM Paused (3 sec) Bench Press
Then, with that weight…
5×3 Bench Press (no pause)
Between each set do 6x (each) DB Row, off bench
Then:
100 BB Grip Roll-ups
Every time you break immediately do AMRAP Arm curls with BB
Then:
Rotator Cuff Work

 

COMPETITIVE FITNESS
T-Spine Mobility, various
Then:
2×5 Band Tears
2×10 Dislocates
2×5 Tables
15m Lunge + Cossack Squat Combo
3×5 KBS/Goblet Squat Combo
2×5 Burpees or Freestanding Reverse Burpees
3x (3x Strict Pull-ups + 10x Bar Taps)
Then:
2x (1-4) Strict HSPU Ladder 
Then:
5-8 minutes to establish loads for met-con
Then:
In teams of two, alternating each round
1x Power Clean + 2x Front Squats + 6x Deadlifts + 8x Box Jumps, AHAP
10 rounds (5 each player)
Then:
Cool Down with Cumulative L-Sits
Elite – 3:00
Pro – 2:00
Amateur – 1:00
Every time you drop do 1x Legless Rope Climb
Then:
Actual Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Season the legs...

Season the legs…

Stay completely upright throughout the Cyclist Squats. Ass to heels.

Stay completely upright throughout the Cyclist Squats. Ass to heels.

Tenderize...

Tenderize…

Strict means back parallel to the floor, hips square. This requires smaller steps and a much more engaged core.

Strict means back parallel to the floor, hips square. This requires smaller steps and a much more engaged core.

100x Grip Roll-ups. Roll the bar as far down the fingers as possible each rep.

100x Grip Roll-ups. Roll the bar as far down the fingers as possible each rep.