4.29.16 Training Sessions (4)

 

GENERAL PREPARATION
MOVEMENT PREP:
Jog 400m
Then:
30x German Arm Swings
2×5 Band Tears
2×10 Dislocates
10x Half-Bridges
15m Lunge + Spider Stretch
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
3×5 KB Bottoms-up Press
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine on foam roller or pull-up bar
Bretzel Stretch
Then:
WORKOUT:
Medicine Ball Circuit
15m each:
Forward Bear Crawl w/ball
Reverse Bear Crawl w/ball
Ball Slam + Burpee + Broad Jump
“Rock” Carry
3 rounds each.
Rest while other players go
Then:
EMOM x 12
0:00 – 3:00 – 15m Walking KBS @ 40/30
4:00 – 7:00 – 15m Walking KBS @ 50/40
8:00 – 11:00 – 15m Walking KBS @ 60/50
Then:
Three-Player Relay for time
Row: 3000m, switch every 20 pulls
Ski Erg: 2800m, switch every 20 pulls
Air Assault Bike: 200/170 Calories, switch every 30 sec
1st – 3rd place are done for the day
All others serve an unknown penalty. 
Then:
Fall Down

 

STRENGTH
MOVEMENT PREP:
Jog 400m
Then:
30x German Arm Swings
2×5 Band Tears
2×10 Dislocates
10x Half-Bridges
15m Lunge + Spider Stretch
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
3×5 KB Bottoms-up Press
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine on foam roller and pull-up bar
Banded Paleo Chair – 3 minutes cumulative 
Then:
WORKOUT:
3×10 Alternating KB SOTS Press
Then:
5×6 Standard-Width Grip Paused (1 sec) Bench Press
Then:
4×5 BB Supinated-Grip Bent-Over Rows
Then:
3×10 Deadbugs (focus on hard bracing)
Then:
Cool Down with rotator cuff work

 

 

COMPETITIVE FITNESS
MOVEMENT PREP:
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
15m Lunge + Pistol Combo
15m Inchworm Hollows, 3 sec hold
3×5 KB Goblet Squats
3×3 Ring Skin-the-Cats or 3×10 Ring Taps
Then:
WORKOUT:
Weighted Ring Pull-ups @ 4010 tempo (use Rogue dip belts to add load):
3-3-3-3, across
Internally rotate shoulders in bottom position and pull hands to chest in neutral at the top. Just like in a muscle-up
Then:
Snatch BB Complex @ 45/35
Then:
5×5 TnG Power Snatches +
1x M.E. TnG Power Snatch @ 90% of final set from above
Then:
EMOM x 21
1st minute: 15/12 Calorie Row (shoot for sub 30 sec completion)
2nd minute: 10x Front Squats (from floor), athlete chooses load
3rd minute: 40x Double-Unders
Then:
Self-Care

 

 

REGIONAL PREP, Off-Season 1
MOVEMENT PREP:
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
2x(5/5) DB Shoulder Opener on bench
15m Lunge + Pistol Combo
15m Inchworm Hollows, 3 sec hold
3×5 KB Goblet Squats
3×3 Ring Skin-the-Cats
Then:
WORKOUT:
Weighted Ring Pull-ups @ 4010 tempo (use Rogue dip belts to add load):
3-3-3-3, across
Internally rotate shoulders in bottom position and pull hands to chest in neutral at the top. Just like in a muscle-up
Then:
Snatch BB Complex @ 45/35
Then:
5×5 TnG Power Snatches +
1x M.E. TnG Power Snatch @ 90% of final set from above
Then:
EMOM x 21 (if you aren’t doing Throwdown):
1st minute: 15/12 Calorie Row (shoot for sub 30 sec completion)
2nd minute: 10x Front Squats (from floor), athlete chooses load
3rd minute: 40x Double-Unders
Then:
Self-Care

COACH’S COMMENTS
N/A

 

PHOTOS

Alternating KB SOTS Press. A great test of overall mobility.

Alternating KB SOTS Press. A great test of overall mobility.

Each time the hand leaves the floor it should contact the medicine ball.

Each time the hand leaves the floor it should contact the medicine ball.

Walking KBS. They take a bit of getting use to and are extremely effective at driving up heart rate. Christian and Megan making their way across the floor.

Walking KBS. They take a bit of getting use to and are extremely effective at driving up heart rate. Christian and Megan making their way across the floor.

Brace intensely.

Brace intensely.