4.25.16 Training Sessions (4)

 

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
5/5x Hip Airplanes
10x Tuck-to-Straddle
10x Half-Bridges
15m Lunge + 15m Tin Man Walk
15m Lunge + 15m Bear Crawl
3×5 KB Speed Skater Squats
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
45s Work + 15s Transition
Air Assault Bike +
Whip Smash +
Bench Hops +
“Jumping” Ski Erg
Wall Sit
2x Burpee + 30m Sprint
Dead Hang from Pull-up Bar, every 10 sec do a Strict Pull-up
Rest
5 rounds (40 minutes)
Then:
Cool Down

 

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
5/5x Hip Airplanes
10x Tuck-to-Straddle
10x Half-Bridges
15m Lunge + 15m Tin Man Walk
15m Lunge + 15m Bear Crawl
3×5 KB Speed Skater Squats
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
5×3 Paused (2 sec) Front Squats, climbing
Then:
4×6 Supinated-Grip Bent-Over Rows
Then:
Cool down with Frontal Plane Core Work
Then:
Actual Cool Down

 

 

COMPETITIVE FITNESS
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
5/5x Hip Airplanes
15m Lunge + Cossack Squat Combo
15m Inchworm Hollows 
3×5 KBS/Goblet Squat Combo
3x (1x Strict TTB + 2x Strict Pull-up + 10x Bar Taps)
Then:
3×40 sec Ring Lockouts (if you have muscle-ups do one to get into high rings). Keep thumbs neutral and shoulders back.
Then:
Snatch Complex @ 45/35
Then:
Work up to a challenging double on Hang (just above knee) Snatch – 15 minutes
Then, with that weight…
EMOM x 10
2x UB Hang Snatch @ 90-100% of previous double
Then:
Tabata Double-Unders
8x (20 sec work + 10x rest)
Then:
3×10 Strict Toes-to-Bar

 

 

REGIONAL PREP, Off-Season 1
T-Spine Mobility
2x(5/5) Hip Airplanes
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
15m Lunge + Cossack Squat Combo
3×5 KBS/Goblet Squat Combo
15-20 Kick-ups into Freestanding Handstands
3×3 Ring Muscle-ups
Then:
Snatch Complex @ 45/35
Then:
20 minutes to establish a max for day Full Snatch (film every rep over 80% and send to me).
This number will be used for the nest three weeks
Then:
High Bar Back Squats 
2x (5-3-1) 
Second wave should be VERY challenging
Then:
21 Calorie Row +
14x KBS @ 70/53 +
7x Strict HSPU
12 minute AMRAP
Then, later:
WORKOUT 2:
30s Hard AA Bike + 
90s “rest”
During 90s “rest” perform 5x Burpee/Pull-ups
10 rounds
Try to actually lower your heart rate during “rest”
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Sometimes you're the hammer. Sometimes you're the nail. Being the nail teaches us how to be the hammer.

Sometimes you’re the hammer. Sometimes you’re the nail. Being the nail teaches us how to be the hammer.