4.21.16 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
5/5 Hip Airplanes
10x Tuck to Straddles
10x Half-Bridges
2×5 Band Tears
15m Lunge + Hip Hinge Stretch
10x Cossack Squats (hang out on each side, “search and destroy)
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
“Javorek DB Complex”
Biceps Curls +
Upright Row +
Bent-Over Row +
Thruster +
Lateral Lunge +
Push-up + Renegade Row Combo
Set One: 3 rounds of 6 reps each, AHAP
Sets Two: 3 rounds of 4 reps each, AHAP
Set Three: 3 rounds of 2 each, AHAP
Rest as needed between sets
Then:
With a continuously running clock complete 5x DB Man-Makers every minute 
0:00 – 5:00 minutes @ 15/10
5:00 – 10:00 minutes @ 20/15
10:00 – 15:00 minutes @ 25/20
Then:
4×5 Hanging Knee Raises with Eccentric Enhancement (the slower the better) 
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
15m Lunge + Hip Hinge Stretch
10x Cossack Squats (hang out on each side, “search and destroy)
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
5×5 Close-Grip Bench Press, climbing
Then, with final load…
2xM.E. Standard Bench Press
Then:
3×10 Elbow-Out DB Rows, across
Then:
Bulletproof Scap Series, 2-3 rounds
Then:
Cool Down

 

 

COMPETITIVE FITNESS / REGIONAL PREP, Off-Season 1
L.S.D.
Chosen Few”
50 Calorie AA Bike + 500m Row + 500m Ski Erg + 50x Burpees
40 Calorie AA Bike + 400m Row + 400m Ski Erg + 40x Burpees
30 Calorie AA Bike + 300m Row + 300m Ski Erg + 30x Burpees
20 Calorie AA Bike + 200m Row + 200m Ski Erg + 20x Burpees
10 Calorie AA Bike + 100m Row + 100m Ski Erg + 10x Burpees
NOT FOR TIME. Slow and steady. Cap it at 60 minutes.
Then:
Self-care

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

If you workout here you're an amazing person.

If you workout here you’re an amazing person.