4.15.16 Training Sessions (4)

 

GENERAL PREPARATION
WARM-UP:
Jog 400m
Then:
10x Balancing Leg Swings
5/5 Hip Airplanes
10x Tuck to Straddles
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Tin Man Walk
3×5 KBS/Goblet Squat, climbing
2×5 Burpees
2×5 Explosive Tuck Jumps
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
“Happy 28th Birthday Aubrey”
Every 5:00 minutes 
Round 1: 400m Run + 28 Calorie Row/AA/Ski Erg
Round 2: 400m Run + 28x Wall Ball @ 20/14
Round 3: 400m Run + 28x Burpee/Lateral Bar Hops
Round 4: 400m Run + 28x Deadlifts @ 155/115#
Round 5: 400m Run + 28x Ball Slams # 30/25
Round 6: 800m Run
Then:
Cool Down

 

 

STRENGTH
WARM-UP:
Jog 400m
Then:
10x Balancing Leg Swings
5/5 Hip Airplanes
10x Tuck to Straddles
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Tin Man Walk
3×5 KBS/Goblet Squat, climbing
2×5 Burpees
2×5 Explosive Tuck Jumps
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
3x Strict Press +
2x Push Press 
3 sets to warm-up
Then:
Work up to a heavy 5 on Strict Press
Then:
3×5 Strict Press, across
Then:
3×6 Push Press, climbing
Then:
4x AMAP “Sternum” Pull-ups
Then:
DB penguins. Every time athletes break, they must perform 30 sec L-sit
Then:
Cool Down

 

COMPETITIVE FITNESS
T-Spine Mobility
Then:
400m Jog
2×5 Band Tears
2×10 Dislocates
5/5 Hip Airplanes
10x Tuck-to-Staddle 
10x Half-Bridges
15m Lunge + SLDL + Pistol Combo, slow
15m Inchworm Hollows, hold for 3 sec each
3×5 KBS/Goblet Squats
2×5 Explosive Tuck Jumps
3x (3x Strict TTB + 10x Bar Taps)
Then:
M.E. Toes-to-Bar + 10s rest + 3-5 additional reps
4 sets. Rest 90s
Record total reps over 4 sets
Then:
4x15m KB “Curtis Ps”
2x Farmer KB Lunges + Hang KB Power Clean + KB Push Press/Jerk, AHAP
Then:
10x Push Press @ 135/95 +
400m Run (to Harley) +
20x Front Squats @ 135/95 +
400m Run +
30x Deadlifts @ 135/95 +
400m Run
For time
Then:
Cool Down

 

REGIONAL PREP, Off-Season 1
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Dislocates
5/5 Hip Airplanes
10x Tuck-to-Staddle 
10x Half-Bridges
15m Lunge + SLDL + Pistol Combo, slow
15m Inchworm Hollows, hold for 3 sec each
3×5 KBS/Goblet Squats
2×5 Explosive Tuck Jumps
3×10 Ring Taps
3×1 Muscle-ups
Then:
WORKOUT 1:
30x Ring Muscle-ups for time
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, later:
WORKOUT 2:
“Chosen Few”
50 Calorie AA Bike + 500m Row + 50x Burpees
40 Calorie AA Bike + 400m Row + 40x Burpees
30 Calorie AA Bike + 300m Row + 30x Burpees
20 Calorie AA Bike + 200m Row + 20x Burpees 
10 Calorie AA Bike + 100m Row + 10x Burpees
for time
Then:
Self-Care

COACH’S COMMENTS
N/A

 

PHOTOS

Happy Birthday Aubs!

Happy Birthday Aubs!