4.18.16 Training Sessions (4)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
5/5 Hip Airplanes, slow
10x Tuck-to-Straddle
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
15m Lunge + Hip Hinge Stretch
15m Inchworm Hollows, 3 sec hold
3×5 KBS/Goblet Squats, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
4x15m KB Lunge + SL Balance + SLDL, climbing (go slow and work the hinge)
Then:
4×5 Single-Leg, Single-Arm Kb Strict Press (ipsilateral loading), climbing
Then:
1:00 Calories (any machine) +
:30 Rest +
1:00 DB Push Press +
:30 Rest +
1:00 KB Headcutters +
:30 Rest +
1:00 Burpees +
:30 Rest
3 rounds
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
5/5 Hip Airplanes, slow
10x Tuck-to-Straddle
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
15m Lunge + Hip Hinge Stretch
15m Inchworm Hollows, 3 sec hold
3×5 KBS/Goblet Squats, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
3×5 BTN Push Press, climbing
Then:
3x (5-3-1) OHS Waves
Then:
Cool Down

 

COMPETITIVE FITNESS
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
5/5 Hip Airplanes
15m Lunge + Hip Hinge Stretch 
15m Inchworm Hollows, 3 sec hold
3×5 KBS/Goblet Squat
2×5 Burpees
2x (3x Strict Toes-to-Bar + 10x Bar Taps)
Then:
BB Complex (Clean-Grip):
Deadlift +
Bent-Over Row +
Front Squat +
Strict Press/Push Press +
Back Squat +
Strict Pull-ups
Set 1: 6 reps each @ 95/65
Set 2: 4 reps each @ 115/85
Set 3: 2 reps each @ AHAP
Then:
15 minutes to establish a 3RM Front Squat
Then, drop the load 10% and do 2xM.E. sets
Then:
6x TnG Power Snatches, athlete chooses load +
9x Burpees +
12x Toes-to-Bar
8 minute AMRAP
Then:
Cool Down

 

REGIONAL PREP, Off-Season 1
Practice One-Arm Hangs from Pull-up Bar
Try to do 1-3 sets of 20 sec each side without rotating or twisting
At the same time practice free-standing kick ups to Handstand (try to stick it for 1-2 sec) 
Accumulate 15-20 “good” reps
Then:
3×16 Shoulder Taps (facing away from wall or free standing) 
Then:
Snatch Complex @ 45/35 
Then:
Work up to 80% of your best Snatch from two weeks ago – 10 minutes
Then, with that load…
“Snatch Clusters”
Hit a single @ 80%, rest 20s, repeat until you miss (goal = >5 reps, cap at 10)
Rest 5 minutes, repeat once
Then:
Against a 6:00 clock
1000m Row +
Max distance Handstand Walk (in 20m chunks)
Then, later:
WORKOUT 2:
2x (7-5-3) Back Squat Waves. 
First wave at 75%, 80%, 85%. Go heavier than last week.
Then:
4×10 Supinated-Grip BB Bent-Over Rows, AHAP
Then:
Cool Down

COACH’S COMMENTS
N/A

 

PHOTOS

The OHS is telling and communicates a lot about an athletes strength and mobility.

The OHS is telling and communicates a lot about an athletes strength and mobility.

Hinge.

Hinge.

There's a method to this madness. An exercise is merely a means to an predetermined end. Find the problem, fix it. Simple.

There’s a method to this madness. An exercise is merely a means to an predetermined end. Find the problem, fix it. Simple. Or better yet, train in such a way to prevent a problem form happening. 

Farrah in the hole.

Farrah in the hole.