4.27.16 Training Sessions (4)

 

GENERAL PREPARATION
MOVEMENT PREP:
“Animal” Warm-up
15m each as a group:
Strict Bear Crawl
Reverse Strict Bear Crawl
Lateral Bear Crawl, right
Lateral Bear Crawl, left
Forward Crab Walk
Reverse Crab Walk
Gorilla Hop, right
Gorilla Hop, left
Forward Frog Hop
Reverse Frog Hop
Forward Duck Walk
Reverse Duck Walk
Then:
WORKOUT:
3x DB Strict Press + 3x Steps holding DBs overhead for 15m
4 sets climbing to a max
Then:
Lunge Medley, 30m each
Heavy Suitcase Lunge, right
Heavy Suitcase Lunge, left
Sandbag on right shoulder
Sandbag on left shoulder
One-Arm KB Bottoms-up Hold Lunge, right
One-Arm KB Bottoms-up Hold Lunge, left
2 rounds, rest as needed between sets
Then:
4x (30/30) Two-Handed DB Pinch Swings to “cool down”
Males @ 2×15, Females @ 2×8-10#
Then:
Actual Cool Down

 

STRENGTH
MOVEMENT PREP:
“Animal” Warm-up
15m each as a group:
Strict Bear Crawl
Reverse Strict Bear Crawl
Lateral Bear Crawl, right
Lateral Bear Crawl, left
Forward Crab Walk
Reverse Crab Walk
Gorilla Hop, right
Gorilla Hop, left
Forward Frog Hop
Reverse Frog Hop
Forward Duck Walk
Reverse Duck Walk
Then:
WORKOUT:
5×10 BB Strict Press, climbing
Then:
2xM.E. “Koji” Strict Press (attach a single KB to each end of the BB)
Then:
“Run the rack” DB Row, off bench.
Then:
“Curls for the girls”
Then:
30x Triangle Push-ups for time

 

COMPETITIVE FITNESS
T-Spine Mobility
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
5/5 Hip Airplanes
15m Lunge + Spider Stretch
15m Inchworm Hollows, 3 sec hold
3×5 KBS/Goblet Squat Combo
2×5 Burpees
3x (3x Strict Pull-ups + 10x Bar Taps)
3×12 Shoulder Taps
Then:
4xM.E. Strict HSPUs + 2-5x Kipping HSPUs
Rest 90s between sets
Then:
2x Muscle Cleans + 2x Front Squats + 2x Strict/Push Press 
3 sets to warm-up (climbing slightly)
Then:
Alternating every two rounds with a partner…
6x Burpees over bar +
5x Deadlifts* +
4x Hang Power Cleans (HPC) +
3x Front Squats +
2x Thrusters +
1x Push/Split Jerk
*Once you start HPC you cannot put the BB down
4 rounds of two each
Then:
4x(30/30) Pinch DB Swings
Then:
Self-Care

 

 

REGIONAL PREP, Off-Season 1
T-Spine Mobility
2×5 Band Tears
2×10 Dislocates
5/5x Hip Airplanes
15m Lunge + Pistol Combo
15m Inchworm Hollow, 3 sec hold
3×5 Goblet Squats
2x (5/5) DB Shoulder Opener and/or Biceps Opener (depending on what you feel like you need most)
3×2 Muscle-ups
Then:
WORKOUT 1:
4xM.E Ring Muscle-ups
Rest 90s between efforts
Then:
2x Muscle Clean + 2x Front Squat + 2x Strict/Push Press + 1x Split Jerk
3 sets to warm-up (climb slightly) 
Then:
Work up to a max for day Clean and Jerk – 20 minutes (record all attempts over 80% and send to me)
Then:
Two rounds every 4:00 minutes for 20 minutes (athlete chooses load)
6x Burpees over bar +
5x Deadlifts +
4x Hang Power Cleans (HPC)* +
3x Front Squats +
2x Thrusters +
1x Push/Split Jerk
*Once you start HPC you cannot put the BB down until you complete the Split Jerk
Then, later
WORKOUT 2:
1x Legless Rope Climb to 15′ + 
10x Strict Ring Dips +
7x D-Ball Cleans over Shoulder @ 100/80
4 rounds for time (post times to MagParke Team FB page)
Then:
Self-care

 

COACH’S COMMENTS
N/A

 

PHOTOS

Lock the DBs overhead and take three steps.

Lock the DBs overhead and take three steps.

Suitcase. Any time you load unilaterally there is an added stabilization demand on the opposite side of the load that must be dealt with. In essence, unilateral training is one of the best ways to train the "core."

Suitcase. Any time you load unilaterally there is an added stabilization demand on the opposite side of the load that must be dealt with. In essence, unilateral training is one of the best ways to train the “core.”

DB Pinch Swings.

DB Pinch Swings.