4.28.16 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
30x German Arm Swings
2×5 Band Tears
2×10 Dislocates
2x(5/5) Shoulder Rocks (i.e. Bear Crawl + TGU), slow
2×5 Push-ups
3×5 One-Arm KB Bottoms-up Press, climbing
3×3 Strict Neutral-Grip Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
2×10 Neutral-Grip DB Shoulder Opener @ 2×15/2×10, SLOW!
Then:
Establish a working weight for Neutral-Grip, Strict Pull-ups
Then:
3x Weighted Neutral-Grip Strict Pull-ups @ 4010 tempo +
10x Perfect Push-ups +
60s rest
5 rounds
Then:
“Z-Press Challenge” @ 45/35
6 reps every 30 sec for 10 minutes
Then:
Cool Down

STRENGTH
WARM-UP:
30x German Arm Swings
2×5 Band Tears
2×10 Dislocates
2x(5/5) Shoulder Rocks (i.e. Bear Crawl + TGU), slow
2×5 Push-ups
3×5 One-Arm KB Bottoms-up Press, climbing
3×3 Strict Neutral-Grip Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
2×10 Neutral-Grip DB Shoulder Opener @ 2×15/2×10, SLOW!
Then:
2×3 Deadlifts, across (Dead-Stop)
Ten:
5×5 Floating (2 sec pause off floor) Deadlifts
Then:
3xAMRAP Strict Pull-ups, any grip
Then:
Cool Down

 

 

COMPETITIVE FITNESS/REGIONAL PREP, Off-Season 1
L.S.D.
With a continuous running clock:
0:00 – 5:00 –  1000m Row
5:00 – 10:00 – 1000m Ski Erg
10:00 – 15:00 – 800m Run
15:00 – 20:00 – 70/50 Calorie AA Bike
20:00 – 25:00 – 1000m Row (yes again)
Then:
Self-Care

 

COACH’S COMMENTS
N/A

 

PHOTOS

The Z-Press Challenge. 6 reps every 30 sec for 10 minutes. Starts out pretty manageable, but by the end you're fighting to hold on.

The Z-Press Challenge. 6 reps every 30 sec for 10 minutes. Starts out pretty manageable, but by the end you’re fighting to hold on.