3.23.16 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridges
2×5 Tables
2×5 Band Tears
2×10 Dislocates
15m Lunge + 15m Tin man Walk
15m Lunge + 15m Calf Walk
2×10 Split Jumps
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Couch Stretch
Then:
WORKOUT:
“Beware the Bodyweight Exercise”
P1 300m Run
P2 Rest
Switch, 3 rounds each, shoot for negative splits
Then:
P1 15m Wheelbarrow Walk (lock hips square to floor)
P2 Hold P1’s Feet
3 rounds each
Then:
P1 7x Strict Pull-ups or 10x Bulgarian Ring Rows
P2 Rest
Switch, 3 rounds
Then:
P1 8x Reverse Burpees (kick up to full body height)
P2 Rest
Switch, 4 rounds
Then:
P1 20x Split Jumps
P2 Rest
Switch, 4 rounds
Then:
P1 Hold FLR position on elbows
P2 20x Lateral Hops over P1
Switch, 4 rounds each
Then:
P1 30s Superman Pose i.e. Prone hover. Hold perfect arch position. arms at 2 and 10 o’ clock.
P2 Rest
Switch, 4 rounds each
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridges
2×5 Tables
2×5 Band Tears
2×10 Dislocates
15m Lunge + 15m Tin man Walk
15m Lunge + 15m Calf Walk
2×10 Split Jumps
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Couch Stretch
Then:
WORKOUT:
5×5 Strict Press, climbing
Then:
4×6 Front Squats, climbing
Then:
“Run the Rack” DB Penguins
5 sets, descending weight for max reps of each
Then:
Cool Down

 

 

COMPETITIVE FITNESS
Jog to Harley and Back
T-Spine Mobility
2×5 Band Tears
2×10 Dislocates
2×5 Tables
10x Half-Bridges
15m Lunge / Cossack Squat Combo
15m Inchworm Hollows
2×10 KBS
3x (3x Strict Pull-ups + 10x Bar Taps)
Then:
50x Toes-to-Bar
Every 10 reps do 5x Strict Pull-ups
Then:
2x Muscle Clean + 2x Front Squat + 2x Push Press + 1x Split Jerk
3 sets to warm-up
Then:
Power Clean + Push Jerk + Full Clean + Split Jerk
5 sets, climbing to a heavy complex
Then:
20x DB Snatch @ 70/45 (partition reps as you see fit between arms) +
200m Hill
4 rounds for time
Then:
Cool Down with self-care

 

COACH’S COMMENTS
N/A

 

PHOTOS

One player holds the FLR position. The other jump over them. Risky, yes. But nothing ignites the nervous system like risk.

One player holds the FLR position. The other jump over them. Risky, yes. But nothing ignites the nervous system like risk.

Notice the lack of T-Spine mobility. You can't strength you way out of this position. The goal must be to improve T-Spine mobility and strength will magically appear.

Notice the lack of T-Spine mobility in this photo. You can’t “strength” your way out of this position. The goal must be to improve T-Spine mobility and strength will magically appear. The low back is taking a hit here and it will do the same in a vertical position with the arms over the head. Every exercise is a test…