5.2.16 Training Sessions (4)

 

GENERAL PREPARATION
WARM-UP:
Jog 400m
10x Balancing Leg Swings
5/5x Hip Airplanes
2×5 Band Tears
2×10 Dislocates
15m Lunge + Spider Stretch
15m Lunge + 15m Bear Crawl
3×5 KBS/Goblet Squats, climbing
2×5 Burpees
3×5 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
“Ball Slam Roulette,” EMOM x 10
At the top of each minute Coach calls out a “random” number of Ball Slams that must be performed before the next minute
Then:
12x KB Deadlifts + 5m Farmer’s Walk +
9x KB Deadlifts + 5m Farmer’s Walk +
6x KB Deadlift + 5m Farmer’s Walk 
4 sets, across
Then:
In teams of two or three…
5m Shuttle (there and back) + 10m Shuttle (there and back) +15m Shuttle (there and back) + 20m Shuttle (there only) + 5x Burpees + Bear Crawl back (20m) 
Do this until class is over.
Then:
Cool Down

STRENGTH
WARM-UP:
Jog 400m
10x Balancing Leg Swings
5/5x Hip Airplanes
2×5 Band Tears
2×10 Dislocates
15m Lunge + Spider Stretch
15m Lunge + 15m Bear Crawl
3×5 KBS/Goblet Squats, climbing
2×5 Burpees
3×5 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
BB Complex:
3x Strict Press +
2x Push Push +
1x Push Jerk
2 light sets to warm-up
Then:
4×6 Push Press, climbing
Then:
5×6 Deadlifts, climbing
Then:
Cool Down

 

COMPETITIVE FITNESS
MOVEMENT PREP:
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
15m Lunge + Spider Stretch + T-Spine Twist + Cossack Squat Combo
15m Inchworm Hollows, hold for 3 sec each
3×5 Goblet Squats, climbing
3x (5x Strict Pull-ups + 10x Bar Taps)
Then:
WORKOUT:
Toes-to-Bar Conditioning:
1-2-3-4-5-6-7-8-9-10 UB sets for time
If you break on any set start that set over again
10 minute time cap
Then:
15 minutes to establish a 3RM Front Squat @ 3010 tempo
Then:
400m Run (to Harley) +
21x KBS @ 53/32 +
12x Kipping Pull-ups
3 rounds for time
Then:
Cool Down

 

 

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
15m Lunge + Spider Stretch + T-Spine Twist + Cossack Squat Combo
15m Inchworm Hollows, hold for 3 sec each
3×5 Goblet Squats, climbing
3×5 Strict, Pronated-Grip Pull-ups
3×10 Ring Taps (the bigger the better. Try to get horizontal in the arch)
Then:
WORKOUT 1:
1x Strict Muscle-up + 2-3x Kipping Muscle-ups + 5x Ring Dips
4 sets
Then:
Snatch BB Complex @ 45/35
Then:
5×1, 3-Position Snatch (HH, above knee, floating below knee), climbing
Start @ 60% of last week’s max and work up. 
Then:
High-Bar Back Squats
3x (3-2-1) Waves
Third wave should SUCK!
Then, later…
WORKOUT 2:
Similar warm-up as above
Then:
400m Run (to Harley) +
21x KBS @ 70/53 +
15x CTB Pull-ups
3 rounds for time
Then:
10 minutes of self-care

 

COACH’S COMMENTS
N/A

 

PHOTOS

Ball Slam Roulette. A "random" number is called every minute. Perform that number of Ball Slam and rest the remainder of the minute. Ten minutes.

Ball Slam Roulette. A “random” number is called every minute. Perform that number of Ball Slams and rest the remainder of the minute. Ten minutes.

The KB Deadlift is more of a  hinge at the hips than a bend at the knees.

The KB Deadlift is more of a hinge at the hips than a bend at the knees.

A moment of reflection. Welcome back Vanessa.

A moment of reflection. Welcome back Vanessa.

A view from the side.

A view from the side.

Agility.

Agility.