4.13.16 Training Sessions (4)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
5/5 Hip Airplanes
10x Tuck to Straddles
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
15m Lunge + Spider Combo (hold for 3 sec each) + 15m Strict Bear Crawl
15m Inchworm Hollows (hold for 3 sec each)
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
2×5 Explosive Tuck Jumps
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
2×1:00 Box Stretch (use box they will jump on)
Then:
WORKOUT:
“Those Burpees Really Suck”
10x Strict Pull-ups +
20x Goblet Squats @ 55/45 +
30x Box Jumps +
40x Double-Unders / Single-Unders +
50x KBS @ 55/45 +
60x Burpees +
50x KBS +
40x Double-Unders / Single-Unders +
30x Box Jumps +
20x Goblet Squats +
10x Strict Pull-ups 
For time
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
5/5 Hip Airplanes
10x Tuck to Straddles
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
15m Lunge + Spider Combo (hold for 3 sec each) + 15m Strict Bear Crawl
15m Inchworm Hollows (hold for 3 sec each)
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
2×5 Explosive Tuck Jumps
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
2×1:00 Box Stretch (use box they will jump on)
Then:
WORKOUT:
Work up to a challenging set of 8 on Bench Press
Then:
With your top weight:
2x Bench Press Drop Sets
Do AMAP with the first weight, take off ~20% and do AMAP, take off another ~20% and do AMAP
Then:
“Prison style curls”
With a dowel rod and a partner:
P1 10 curls
P2 Resists with triceps
Switch after each set, minimal rest
3 sets of each
Then:
Cool down with 3 position TWY

 

COMPETITIVE FITNESS
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
5/5 Hip Airplanes
15m Lunge + Spider Stretch (hold for 3 sec each) + 15m Strict Bear Crawl
3×5 KBS/Goblet Squat Combo
2×5 Explosive Tuck Jumps
2×5 Push-ups
2x20s Toes-n-Nose Handstand Hold
Then:
HSPU Conditioning:
Elite Goal – 20 Strict reps each set
Pro Goal – 10 Strict reps each set
Amateur Goal – 10 Kipping reps each set 
If you hit your goal rep each set there is no penalty
If not, make up the different doing rope climbs
For example, if you’re amateur and you only get 5 reps, immediately do 5 rope climbs
3 sets, rest as needed between sets
Then:
OHS, from rack @ 4010 tempo
5-3-3-1-1
If you’re feeling it go for a PR!
Then:
In teams of two…
15x (each) Burpee/Bar Broad Jumps (alternating reps) +
3x (each, alternating) BB Clean and Jerks, AHAP
3 rounds for time
Then:
Cool Down

 

REGIONAL PREP, Off-Season 1
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
5/5 Hip Airplanes
15m Lunge + Spider Stretch (hold for 3 sec each) + 15m Strict Bear Crawl
3×5 KBS/Goblet Squat Combo
2×5 Explosive Tuck Jumps
3×3 Pull-up + Pull-over
3×3 Ring Muscle-ups
Then:
M.E. Strict HSPUs + 3-5x Kipping HSPUs
4 sets, rest 90s
Then:
2x Muscle Clean + 2x Front Squat + 2x Push Press + 1x Split Jerk
3 sets to warm-up
Then:
Work up to 80% of your best Clean and Jerk (from last Wednesday) – 10 minutes
Then:
Clean and Jerk “Clusters” 
Hit a single @ 80%, rest 20s, repeat until you miss (goal = >5 reps, cap at 10)
Rest 5 minutes, repeat once
Then, later:
WORKOUT 2:
Practice One-Arm Hang from Pull-up Bar – 5 minutes
Goal = 30 sec each side (fight rotation)
2-3 sets
Then:
EMOM x 20
1st minute: 1x Legless Rope Climbs + 1x Rope Climb @ 15″
2nd minute: 10x OHS, athlete chooses load (maybe 105/70)
3rd minute: 10/8 Calorie AA Bike 
4th minute: 40x Double-Unders
Then:
Self-Care

COACH’S COMMENTS
N/A

 

PHOTOS

Get loose.

Get loose.

Get swole.

Get swole.

Those Burpees really did suck.

Those Burpees really did suck.