5.4.16 Training Sessions (4)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
5/5x Hip Airplanes
10x Half-Bridges
10x Tuck-to-Straddle Rolls
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
3×5 Goblet Squats, climbing
3×5 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
3 minutes each station:
Heavy Hand-Over-Hand Rope Pulls @ Sled + (45/25)
5x Sandbag Squats + 15m Sandbag Bear-Hug Carry + 5x Sandbag Squats + 15m Sandbag Bear-Hug Carry (5x Burpee penalty each drop)
Single-Arm Farmer’s Walk with Rogue Handles (switch hands every 15m) @ 115/75
One-Arm Heavy DB Press (5:5) @ 65/45
Rest 60s between stations
2 rounds
Then:
Cool Down

 

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
5/5x Hip Airplanes

10x Half-Bridges
10x Tuck-to-Straddle Rolls
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
3×5 Goblet Squats, climbing
3×5 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:

WORKOUT:

3×10 Front Squats, across
Then, with 20% less load…
M.E Front Squats.
Drop another 10% and do one final M.E. set. 
Then:
4×5 BB tempo curls @ 5050
Then:
3×3 Medicine Ball Walkouts @ 20-30#, time permitting

 
 
 
 
COMPETITIVE FITNESS
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
5/5x Hip Airplanes
15m Lunge + Spider Stretch + Cossack Squat Combo, slow!
3×5 Goblet Squats, climbing
3×3 DB SOTS Press/OHS Combo
3×5 Strict Pull-ups
Then:
WORKOUT:
4xM.E. Strict HSPUs + 3-5x Kipping HSPUs
Then:
“Wall Ball Roulette @ 20/14,” EMOM x 10
Coach calls out a “random” number of reps that must be completed at the top of each minute. 
Then:
“Anti-CrossFit” AMRAPs
Circuit #1:
Against an 8-minute clock, alternating rounds with a partner
5x One-Arm Dead with left arm @ 115/75# + 15m One-Arm Farmer’s Carry with left arm + 5x One-Arm Dead with right arm @ 115/75# + 15m One-Arm Farmer’s Carry with right arm + 
Switch partners, repeat for 8 minutes.
Then:
Circuit #2:
5x Heavy One-Arm STO with left arm + 15m OH Carry with left arm + 5x Heavy One-Arm STP with right arm + 15m OH Carry with right arm
Switch partners, repeat for 8 minutes.
Then:
Cool Down

 
 
 
REGIONAL PREP, Off-Season 1

T-Spine Mobility
Then:
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
5/5x Hip Airplanes
15m Lunge + Spider Stretch + Cossack Squat Combo, slow!
3×5 Goblet Squats, climbing
3×3 DB SOTS Press/OHS Combo
3×5 Strict Pull-ups

Then:
WORKOUT 1:

4xM.E. Deficit Strict HSPUs + 3-5x Kipping HSPUs
Then:
2x Muscle Clean + 2x Front Squat + 2x Strict Press + 1x Split Jerk
3 sets to warm-up, say light but climbing
Then:
5×1 3-Position (HH, Above Knee, Below Knee Floating) Clean and Jerk (after all three cleans are complete)
Start at 60% of last week’s max
Then:
4×4 Deficit (8″) , Snatch-Grip RDLs, climbing
Then, later…
WORKOUT 2:
Similar warm-up as above
Then:
21-15-9 
Deadlifts (315/225) + Box Jumps (30/24″)
For time
Then:
10-minutes of Self-Care

 
 
COACH’S COMMENTS
N/A
 
 
PHOTOS
5x One-Arm Deadlifts + 15m carry with the same arm.

5x One-Arm Deadlifts + 15m carry with the same arm.

Bear-Hug Carry. At some point your erects will feel like someone took a blow torch to them.

Bear-Hug Carry. At some point your erectors will feel like someone took a blow torch to them.

Choose a heavy DB. You certainly shouldn't be able to Strict Press it.

Choose a heavy DB. You certainly shouldn’t be able to Strict Press it. Dip and drive.

Nothing trains the obliques and lats like a unilateral Farmer's Carry.

Nothing trains the obliques and lats like a unilateral Farmer’s Carry.

When it starts to get really heavy, and it will, you do whatever you have to in order to pull the sled.

When it starts to get really heavy, and it will, you do whatever you have to in order to pull the sled. Exhibit A.

Exhibit B.

Exhibit B.

Understand what you wish to accomplish and pick a tool to accomplish it.

Understand what you’re trying to accomplish and pick a tool to bridge the gap.