5.5.16 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
30x German Arm Swings
10x Balancing Leg Swings
5/5x Hip Airplanes
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
15m Lunge + 15m Tin Man Walk
15m Lunge + 15m Broad Jump
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
2×5 Tuck Jumps
3×5 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
I.W.T.
Phase I
12x BB Hang Power Clean and Jerk +
1:00 HARD effort on Row/Ski Erg/AA Bike +
90s rest
3 sets
Then:
Phase II:
12x BB Front Squat or Heavy Goblet Squat +
1:00 HARD effort on Row/Ski Erg/AA Bike +
90s rest
3 sets
Then:
Phase III
15m Burpee/Broad Jump +
15m Bear Crawl
3 rounds
Then:
Cool Down

 

STRENGTH
WARM-UP:
30x German Arm Swings
10x Balancing Leg Swings
5/5x Hip Airplanes
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
15m Lunge + 15m Tin Man Walk
15m Lunge + 15m Broad Jump
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
2×5 Tuck Jumps
3×5 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
Take a few minutes to establish a 6RM Strict Press
Then, with 10% less load…
3xM.E. Strict Press
Then:
4×10 Landmine Rows, AHAP with strict form
Then:
4x (20/10) Slideboard Mountain Climbers, also strict (i.e. no hip movement) +
20x Stir-the-Pots on Swiss Ball 
2 sets
Then:
Cool Down

 

 

COMPETITIVE FITNESS/REGIONAL PREP, Off-Season 1
L.S.D.
Reverse Primal Tri:
5K +
2000m Row +
150 Calories on AA Bike
For time
Then:
10-minutes of self-care

 

 

COACH’S COMMENTS
N/A

 

PHOTOS

Old school IWT.

Old school IWT.