4.8.15 Training Sessions (4)

 

GENERAL PREPARATION
WARM-UP:
30x German Arm Swings
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
3×5 KBS/Goblet Squats, climbing
2×10 Split Jumps
2×5 Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
P1 60m Heavy KB Suitcase Carry, right + 60m Heavy KB Suitcase Carry, left + 5x Strict Pull-ups
P2 Rest. During “rest” do 5x Explosive Whiplashes + 10x Push-ups + 20x Split Jumps
Switch
4 rounds each
Then:
4x15m Double KB Bottom-up Press, AHAP
Then:
“Row, Ski Erg, or Air Assault Bike to Hell”
100-200-300-400-500, tag team style
12 minute time cap

 

STRENGTH
WARM-UP:
30x German Arm Swings
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
3×5 KBS/Goblet Squats, climbing
2×10 Split Jumps
2×5 Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
5×4 Deadlifts, climbing. DEAD STOP on each rep
Then:
3×12 (6/side) KB Front rack reverse lunge
Then:
100x BB Grip roll-ups. Every time you fail, 10x clapping (or explosive) push-ups
Then:
Cool Down

 

COMPETITIVE FITNESS
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Dislocates
2×10 Banded OHS
5/5 Hip Airplanes
15m Lunge + Pistol Combo
15m Inchworm Hollows
2×5 Burpees
3x (3x Strict Pull-up + 10x Bar Taps)
Then:
50x Toes-to-Bar – 5 minute time cap
Every rep you leave on the table = 1x Burpee/Pull-up
Then:
Snatch Complex @ 45/35#
Then:
5×5 TnG Power Snatch, work up to a 5RM
Then, with approximately 80% of your 5RM do 1x M.E. set
Then:
2:00 of max reps Pull-ups (if you have C2B, do them!) +
60 sec rest +
2:00 of max reps Double-Unders +
60s rest +
2:00 of max reps Alternating Pistols 
Record grand total of reps for all exercises. 
Then:
Cool Down

 

REGIONAL PREP, Off-Season 1
50x Toes-to-Bar 
40x Ring Dips. Do a muscle-up in rings to perform each set
Then:
3×10 GHD BB Hip Extensions (Pull BB into hips as you extend. Squeeze Glutes and Lats). Hold for 2 sec at top of each rep.
Then:
Snatch Complex @ 45/35#
Then:
5×5 TnG Power Snatch, work to a 5RM. Rest as needed between efforts.
Then, with 80% of your 5RM do 1xME set.
Then:
12x Power Clean @ 165/115 + 
20x Alternating Pistols +
9x Power Cleans 185/125 + 
16x Alternating Pistols +
6x Power Cleans 205/135 +
12x Alternating Pistols
For time
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Janice grinding through the sticking point.

Janice grinding through the sticking point.