3.30.16 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
30x German Arm Swings
2×5 Band Tears
2×10 Dislocates
2×5 Hip Airplanes, slow
15m Lunge + Spider + Cossack Squat Combo
15m Inchworm Hollows, hold for 3 sec
3×3 Strict Toes-to-Bar
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
5×5 Double KB Bottoms-up Press, climbing (final two sets should be tough)
Then:
12 minute AMRAP
5x Heavy Deadlifts, player chooses implement and load (i.e. Hex, Axle, etc.) +
12x DB Push Press (NOT a jumping jack)
Then:
1:00 KB Rack Hold @ 1/2 BW (monitor trunk and core position).
Every 10 sec perform a full squat
Rest 2:00
During “rest” do 10x Bulgarian Bag Halos (5 each, alternating) + 3x Strict Toes-to-Bar (prioritize leg position)
3-4 sets
Then:
3×3 Medicine Ball Walkout Planks

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
30x German Arm Swings
2×5 Band Tears
2×10 Dislocates
2×5 Hip Airplanes, slow
15m Lunge + Spider + Cossack Squat Combo
15m Inchworm Hollows, hold for 3 sec
3×3 Strict Toes-to-Bar
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
5×6 Strict Press
Then:
3×8 BB Bent-Over Row 
Then:
Bulletproof Shoulder Series
Then:
Cool Down

 

COMPETITIVE FITNESS
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Dislocates
2×5 Hip Airplanes
15m Lunge + Spider + Cossack Squat Combo
15m Calf Walk, hold for 3 sec each rep
3×5 Goblet Squats
2×5 Explosive Jump Squats
3×10 Ring Taps
2×3 Skin-the-Cats in rings
Then:
3x Strict Press + 
2x Push Press +
1x Split Jerk
3 sets climbing lightly to warm-up
Then:
3x Front Squat + 1x Split Jerk, from rack
5 sets, climbing
Then:
Every 3:00 for 15 minutes (5 sets)
25x Wall Ball @ 20/14 +
50x Double Unders or 150x Single-Unders
Shoot for negative splits
Then:
Bulletproof Scap Series, 2 rounds (time permitting)

COACH’S COMMENTS
N/A

 

PHOTOS

In many ways our warm-up is the most important part of the program. A good warm-up prepares the body for the work ahead, whether it's improving mobility, heating up the joints and soft-tissue, or getting mentally ready. Take it seriously.

In many ways our warm-up is the most important part of the program. A good warm-up prepares the body for the work ahead, whether it’s improving mobility, heating up the joints and soft-tissue, or getting mentally ready. Take it seriously.

Spider Stretch.

Spider Stretch.

Bottoms-up!

Bottoms-up!

I love the Hex Bar for beginners. Teaching the hinge pattern with the load more over the center of gravity is simply easier. I especially like it when we're doing deadlifts in circuits.

I love the Hex Bar for beginners. Teaching the hinge pattern with the load more over the center of gravity is just easier. I especially like it when we’re doing deadlifts in circuits.

Bernie holding the rack.

Bernie holding the rack.

Walk it out and walk it back. Getting out is the easy part. Getting back...not so much.

Walk it out and walk it back. Getting out is the easy part. Getting back…not so much.