4.22.16 Training Sessions (4)

 

GENERAL PREPARATION
MOVEMENT PREP:
10x Balancing Leg Swings
5/5 Hip Airplanes
2×5 Band Tears
2×10 Dislocates
15m Lunge + Hip Hinge Stretch
3×5 KBS/Goblet Squat Combo, climbing
2×5 Push-up
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
“KB Mountain”
5-10-15-15-10-5
KBS + Goblet Squat + Push-ups (Males @ 45-50, Females @ 35-40)
One round only
Then:
In teams of two, alternating rounds, complete 12 rounds of the following:
15/12 Calories, any machine +
10x Alternating DB Snatches @ 65/45
Then:
4xM.E. L-Sit + Bent-Arm Hang from pull-up bar
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
10x Balancing Leg Swings
5/5 Hip Airplanes
2×5 Band Tears
2×10 Dislocates
15m Lunge + Hip Hinge Stretch
3×5 KBS/Goblet Squat Combo, climbing
2×5 Push-up
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
5×4 Back Squats, climbing
Then:
3×12 Fat-DB Lunges, in place
Chase each set with 4/4x Explosive Box Step-ups
Then:
3×12 Alternating Stir-the-Pots
Then:
Cool Down

 

 

COMPETITIVE FITNESS
MOVEMENT PREP:
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Dislocates
5/5 Hip Airplanes
15m Lunge + Hip Hinge Stretch
15m Inchworm Hollows, 3 sec hold each
3×5 Goblet Squat
2×5 Burpees
3x (3x Strict Pull-up + 10x Bar Taps)
Then:
WORKOUT:
Gymnastics Conditioning:
Elite: 70x C2B Pull-ups (kipping or butterfly)
Pro: 40x C2B Pull-ups (kipping or butterfly)
Amateur: 20x C2B Pull-ups (kipping or butterfly) OR 30x Ring Rows
8 minute time cap
Then:
200m Hill DB Farmer’s Carry (athlete choose load) +
40-30-20-10 Wall Ball @ 20/14
Round 1 looks like 200m DB Carry + 40x Wall Ball 
Round 2 looks like 200m DB Carry + 30x Wall Ball 
Round 3 looks like 200m DB Carry + 20x Wall Ball 
Round 4 looks like 200m DB Carry + 10x Wall Ball 
If at any point you put the DBs down during hill immediately do 5x burpee penalty. 
For time, no cap
Then:
Cool Down

 

 

REGIONALS PREP, Off-Season 1
MOVEMENT PREP:
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Dislocates
5/5 Hip Airplanes
15m Lunge + Hip Hinge Stretch
15m Inchworm Hollows, 3 sec hold each
3×5 Goblet Squat
2×5 Burpees
3x (3x Strict Pull-up + 10x Bar Taps)
Then:
WORKOUT:
3×10 GHD BB Extensions, climbing (use 45 deg Rogue Back Extension machine)
Then:
M.E. Strict HSPUs + 3-5x Kipping HSPUs
3 sets, rest 90s
Then:
Set up three Barbells (Females: 225/155/105; Males 315/225/155)
“Big Sexy”
6 Deadlifts, 315/225
6 Burpees
5 Cleans, 225/155
5 C2B pull-ups
4 Thrusters, 155/105
4 Muscle-ups
5 rounds for time
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

PHOTOS

Being explosive can often be a mentality. Attack the task and move with intention. You can't effectively express power otherwise.

Being explosive can often be a mentality. Attack the task and move with intention. You can’t effectively express power otherwise.