4.20.16 Training Sessions (4)

 

GENERAL FITNESS
MOVEMENT PREP:
10x Balancing Leg Swings
5/5 Hip Hinges
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
2×10 Split Jumps
2×5 Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
3×3 KB Windmill @ 3030 tempo, climbing
Then:
2×5 (each) “Shoulder Rocks”
Then:
10x (5 each) TGU @ 30/20 +
40x Split Jumps +
8x (4 each) TGU @ 40/30 +
30x Push-ups +
6x (3 each) TGU @ 50/35 +
20x Strict Pull-ups
Then:
3×1:00 Box Arch Holds to cool down

 

STRENGTH
MOVEMENT PREP:
10x Balancing Leg Swings
5/5 Hip Hinges
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
2×10 Split Jumps
2×5 Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
Work up to a Max for Day Double-Overhand (DOH) Axle Deadlift 
Then, with that weight…
2xM.E. Axle Deadlift with a mixed grip
Then:
“Run the Rack” DB OH Press – 5 drop sets
Then:
Cool Down with Arm Curls

 

COMPETITIVE FITNESS
MOVEMENT PREP:
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
5/5 Hip Airplanes
15m Lunge + Hip Hinge Stretch
3×5 KBS/Goblet Squat Combo
2×5 Explosive Tuck Jumps
3x (3x Strict Pull-ups + 10x Bar Taps)
Then:
WORKOUT:
Snatch BB Complex @ 45/35
Then:
Snatch Balance (2 sec pause in bottom) 
2-2-2-2, climbing
Then:
EMOM x 20 
1st minute: 1x Legless + 1x Rope Climb 
2nd minute: 10x OHS, athlete chooses load
3rd minute: 10/8 Calorie Row/AA Bike
4th minute: 40x Double Unders
Then:
Cool Down

 

REGIONAL PREP, Off-Season 1
MOVEMENT PREP:
T-Spine Mobility
2×5 Band Tears
2×10 Dislocates
15m Lunge + Hip Hinge Stretch
15m Lunge + Cossack Squat Combo
3×5 Goblet Squats
3×3 Pull-up + Pull-over
3×3 Ring Muscle-ups
Then:
WORKOUT:
30x Muscle-ups, in as few sets as possible (don’t be in a rush, focus on QUALITY!)
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 two Wednesdays ago) – 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:
5×5 Deadlifts, climbing
Rest fully between sets
Then:
12 Calories on AA Bike +
3x Rope Climb @ 15″ +
10x OHS 115/85#
4 rounds for time
Then:
Self-Care

 

COACH’S COMMENTS
N/A

 

PHOTOS

To advance the KB Windmill try to make contact with the load-bearer leg. Kara showing great mobility and control.

To advance the KB Windmill try to make contact with the load-bearer leg. Kara showing great mobility and control.

DSC_0392

Box Arch Holds. You quickly realize you’re in for it about 30 seconds in.