4.6.16 Training Sessions (4)

 

GENERAL PREPARATION
WARM-UP:
Jog 300m
Then:
10x Balancing Leg Swings
10x Tuck to Straddle Stretch
10x Half-Bridges
2×5 Hip Airplanes
15m Lunge + Tin Man Walk 
15m Inchworm Hollows, hold for 3 sec
3×5 Goblet Squat, climbing
2×5 Explosive Jump Squat
2×5 Strict Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
In teams of two…
10x Ball Slams @ 30# + 15m Sprint across gym with ball
7x Ball Slams @ 40# + 15m Sprint across gym with ball
4x Ball Slam @ 50# + 15m Sprint across gym with ball
Rest while other players go
4 sets each
Then:
Against a 15 minute clock:
UB Strict Pull-ups, various grips
UB Wall Ball @ 20/14 
UB Strict Push-ups
Then:
3×10 Hamstring Curls on Swiss Ball
Then:
Cool Down

 

 

STRENGTH
WARM-UP:
Jog 300m
Then:
10x Balancing Leg Swings
10x Tuck to Straddle Stretch
10x Half-Bridges
2×5 Hip Airplanes
15m Lunge + Tin Man Walk 
15m Inchworm Hollows, hold for 3 sec
3×5 Goblet Squat, climbing
2×5 Explosive Jump Squat
2×5 Strict Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
“Hump Day, Pump Day”
4×10 BB Cyclist Squat, AHAP
Rest 90s
Then:
Gather four DBs at descending weights
Drop Set of Single-Arm DB Row, off bench
Then:
With a partner…
3×20 In-Sync Straight Bar Bicep Curls
Bar cannot touch the floor during set
Rest as needed between sets
Then:
4x (20/10) Slideboard Hamstring curls
Rest 2:00, repeat
Then:
Cool Down

 

COMPETITIVE FITNESS
T-Spine Mobility, various
Then:
2×5 Band Tears
2×10 Dislocates
2×5 Hip Airplanes
15m Lunge + Pistol Combo
15m Inchworm Hollows
2x30s Toes-n-Nose Handstand Hold, facing wall
3x (3x Strict Pull-ups + 10x Bar Taps)
Then :
2x Muscle Clean + 2x Front Squat + 2x Push Press + 1x Split Jerk 
3 sets, light to warm-up
Then:
3-Position Clean (HH, above knee, floating below knee) + Split Jerk (after all three cleans)
4 sets, climbing
Then:
Strength-Con
Strict HSPUs + Deadlift @ 315/205
10/2, 8/4, 6/6, 4/8, 2/10
Then:
Cool Down

 

 

REGIONAL PREP, Off-Season 1
T-Spine Mobility, various
Then:
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
2×5 Hip Airplanes
2x(5/5) DB Shoulder Opener @ 10# DBs on flat
15m Lunge + Pistol Combo
15m Inchworm Hollows
2×12 Shoulder Taps, facing away from wall
3×3 Skin-the-Cat in rings, slow (prioritize straight leg position)
Then:
100m Handstand Walk for time (5 lengths in gym from ropes to garage door). 
Rest 90s
Then:
2x Muscle Clean + 2x Front Squat + 2x Push Press + 1x Split Jerk
3 sets , light to warm-up
Then:
Max for day Clean and Jerk (record all attempts over 80% and send to me) – 20 minutes
Then, with 80% of that load do 2xM.E. Front Squats (from rack)
Then, later
WORKOUT 2:
10x Rope Climb “Buy-in” +
Strict HSPU + Deadlifts @ 315/205
10/2, 8/4, 6/6, 4/8, 2/10
Then:
Cool Down with self-care

COACH’S COMMENTS
N/A

 

PHOTOS

When the slam balls start getting heavy take a moment at the top to unload before the slam.

When the slam balls start getting heavy take a moment at the top to unload before the slam.

I had the men go 30, 40, 50#.

I had the men go 30, 40, 50#.

Justin rocking the dooks.

Justin rocking the dooks.

Stay in sync. This was a fun and interesting twist to biceps curls. I think it made them harder because you had to maintain pace despite fatigue. We'll find out tomorrow I guess.

Stay in sync. This was a fun and interesting twist to biceps curls. I think it made them harder because you had to maintain pace despite fatigue. We’ll find out tomorrow I guess.

Proper.

Proper.

Train the hamstrings at both ends.

Train the hamstrings at both ends.